inBalance Fitness PrograminBalance Fitness Program

The stretches and strengthening are only for general improvement.

Determine your target weight. Consult your Doctor if you are:

Over 35 and out of shape Heavy smoker Family history of heart disease Diabetic Pregnant

If you experience any pain then stop.

inBalance Fitness PrograminBalance Fitness Program

FrequencyFrequency IntensityIntensity ProgressionProgression

3 sessions 3 sessions per weekper week

15-20 15-20 repsreps

Initially:Initially:

Do as many as you canDo as many as you can

Slowly work up to 15-20 Slowly work up to 15-20 reps.reps.

3+ weeks:3+ weeks:

If you can do 20 reps then If you can do 20 reps then add weight,add weight,

or do 2 sets.or do 2 sets.

Neck Stretch Take hold of your head with your hand from opposite side Gently pull head until stretch felt in neck Resist with neck Hold for 10-30 seconds Do the other side Repeat for both sides

Stretching ExercisesStretching Exercises

Lat Stretch Place both arms on a wall With soft knees bend from hip Feel pulling in outer back, shoulder and arm areas Hold for 10-30 second Repeat as desired

Stretching ExercisesStretching Exercises

Chest Stretch Place one arm flat against wall Slowly turn body away until stretch in chest Hold for 10-30 seconds Do other arm Repeat for both arms.

Stretching ExercisesStretching Exercises

Triceps Stretch Place one arm behind head With your other hand grab the elbow and push toward flor Resist Hold for 10-30 seconds Do the other arm Repeat for both arms

Stretching ExercisesStretching Exercises

Quadriceps Stretch Bring one leg up behind you Grab your ankle with the hand from the same side Keep knees together, pull ankle toward body Feel the stretch in the front thigh Hold for 10-30 seconds Do the other leg Repeat for both legs.

Stretching ExercisesStretching Exercises

Calf Stretch Push against wall on place one foot forward Straighten the other leg Lean into wall Feel stretch in lower back leg Hold for 10-30 seconds Do the other leg Repeat for both legs

Stretching ExercisesStretching Exercises

Hip Flexor Stretch One knee onto floor, foot of other leg out in front Hands on hips gently push forward Stretch felt at top of thigh near hip Hold for 10-30 seconds Do the other leg Repeat for both legs

Stretching ExercisesStretching Exercises

Hamstring Stretch Whilst seated, straighten one leg and fold the other so that

the foot rests on inner thigh Have a slight bend in straightened leg Breathe out and slide hands down extended leg Stop when you feel a slight pull at the back of straightened

leg Hold for 10-30 seconds. Do the othetr leg Repeat for both legs.

Stretching ExercisesStretching Exercises

Gluteal Stretch Lie on you back Bring one knee toward you head Place other leg across the thigh Place both hands around the knee and pull in to head Hold for 10-30 seconds Do the other leg Repeat for both legs.

Stretching ExercisesStretching Exercises

Advanced Push Up Hands at chest level, slightly wider than shoulders Keep back straight Breathe in and lower until arms reach 90o Breathe out and push to starting position Repeat until fatigued

Strengthening ExercisesStrengthening Exercises

Beginner Push Up Place hands and knees on ground Hands at chest level and slightly wider than shoulders Breathe in and lower until arms reach 90o Breathe out and push to starting position Repeat until fatigued Once you can do 25, move to advanced

Strengthening ExercisesStrengthening Exercises

Close Grip Chin Up Find a bar taller than you Grab the bar with your hands palm facing you and shoulder width apart Breathe out and pull up until chin is over the bar Breathe in and lower Repeat. Do 10 and then do sets of 3

Strengthening ExercisesStrengthening Exercises

Wide Grip Chin Up Find a bar taller than you Grab the bar with your hands palm facing away from and shoulder width

apart Breathe out and pull up until chin is over the bar Breathe in and lower Repeat. Do 10 and then do sets of 3

Strengthening ExercisesStrengthening Exercises

Advanced HoverStart with elbows directly beneath sholdersKep back straight and head in line with spineBring kneess from floorFeet should be shoulder width apartBreathe in and hold position for as long as possible

When you can do 3 minutes, do 3 sets

Strengthening ExercisesStrengthening Exercises

Exercise Bike Do 30 minutes per day

Strengthening ExercisesStrengthening Exercises

Elliptical Cross TrainerDo 30 minutes per day

Strengthening ExercisesStrengthening Exercises