Travel Module Exercise Acute

Aging

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ACUTE

Crunches

Lay on floor with shins at 90 degrees.
Place hands behind head.
Slowly lift head and chest from floor.

Caution

Counter Push-ups

Place hands on counter.
Keeping body straight, lower chest to counter.
Keep hands at height of nipples.

Caution

Squat Lifts

Stand upright, holding arms at side.
Squat so thighs are parallel to floor.
Lift arms as you squat.

Caution

Standing Arm Circles

Stand with arms outstretched to side.
Move arms in circular motion, clockwise then counterclockwise.
Move arms in ever smaller circles, feeling exercise in shoulder muscles.

Caution

Knee Push-ups

Kneel on ground with arm on floor in front of body.
Lower chest to floor, hands in alignment with nipples.
Keep abs tight, don’t let hips drop.

Caution

Tricep Dips

Place hands on chair behind you.
Feet on floor with shins at 90 degrees.
Drop body down and back, keeping body as close to chair as possible.

Caution

GF 04- Crunches

ACUTE

Crunches

Lay on floor with shins at 90 degrees.
Place hands behind head.
Slowly lift head and chest from floor.

Caution

Counter Push-ups

Place hands on counter.
Keeping body straight, lower chest to counter.
Keep hands at height of nipples.

Caution

Squat Lifts

Stand upright, holding arms at side.
Squat so thighs are parallel to floor.
Lift arms as you squat.

Caution

Standing Arm Circles

Stand with arms outstretched to side.
Move arms in circular motion, clockwise then counterclockwise.
Move arms in ever smaller circles, feeling exercise in shoulder muscles.

Caution

Knee Push-ups

Kneel on ground with arm on floor in front of body.
Lower chest to floor, hands in alignment with nipples.
Keep abs tight, don’t let hips drop.

Caution

Tricep Dips

Place hands on chair behind you.
Feet on floor with shins at 90 degrees.
Drop body down and back, keeping body as close to chair as possible.

Caution





 

Core Push-ups

ACUTE

Crunches

Lay on floor with shins at 90 degrees.
Place hands behind head.
Slowly lift head and chest from floor.

Caution

Counter Push-ups

Place hands on counter.
Keeping body straight, lower chest to counter.
Keep hands at height of nipples.

Caution

Squat Lifts

Stand upright, holding arms at side.
Squat so thighs are parallel to floor.
Lift arms as you squat.

Caution

Standing Arm Circles

Stand with arms outstretched to side.
Move arms in circular motion, clockwise then counterclockwise.
Move arms in ever smaller circles, feeling exercise in shoulder muscles.

Caution

Knee Push-ups

Kneel on ground with arm on floor in front of body.
Lower chest to floor, hands in alignment with nipples.
Keep abs tight, don’t let hips drop.

Caution

Tricep Dips

Place hands on chair behind you.
Feet on floor with shins at 90 degrees.
Drop body down and back, keeping body as close to chair as possible.

Caution





 

k 11- Squats

ACUTE

Crunches

Lay on floor with shins at 90 degrees.
Place hands behind head.
Slowly lift head and chest from floor.

Caution

Counter Push-ups

Place hands on counter.
Keeping body straight, lower chest to counter.
Keep hands at height of nipples.

Caution

Squat Lifts

Stand upright, holding arms at side.
Squat so thighs are parallel to floor.
Lift arms as you squat.

Caution

Standing Arm Circles

Stand with arms outstretched to side.
Move arms in circular motion, clockwise then counterclockwise.
Move arms in ever smaller circles, feeling exercise in shoulder muscles.

Caution

Knee Push-ups

Kneel on ground with arm on floor in front of body.
Lower chest to floor, hands in alignment with nipples.
Keep abs tight, don’t let hips drop.

Caution

Tricep Dips

Place hands on chair behind you.
Feet on floor with shins at 90 degrees.
Drop body down and back, keeping body as close to chair as possible.

Caution





 

TR 10- Plank Alternating Lateral Arm Lift

ACUTE

Crunches

Lay on floor with shins at 90 degrees.
Place hands behind head.
Slowly lift head and chest from floor.

Caution

Counter Push-ups

Place hands on counter.
Keeping body straight, lower chest to counter.
Keep hands at height of nipples.

Caution

Squat Lifts

Stand upright, holding arms at side.
Squat so thighs are parallel to floor.
Lift arms as you squat.

Caution

Standing Arm Circles

Stand with arms outstretched to side.
Move arms in circular motion, clockwise then counterclockwise.
Move arms in ever smaller circles, feeling exercise in shoulder muscles.

Caution

Knee Push-ups

Kneel on ground with arm on floor in front of body.
Lower chest to floor, hands in alignment with nipples.
Keep abs tight, don’t let hips drop.

Caution

Tricep Dips

Place hands on chair behind you.
Feet on floor with shins at 90 degrees.
Drop body down and back, keeping body as close to chair as possible.

Caution





 

Knee Push Ups

ACUTE

Crunches

Lay on floor with shins at 90 degrees.
Place hands behind head.
Slowly lift head and chest from floor.

Caution

Counter Push-ups

Place hands on counter.
Keeping body straight, lower chest to counter.
Keep hands at height of nipples.

Caution

Squat Lifts

Stand upright, holding arms at side.
Squat so thighs are parallel to floor.
Lift arms as you squat.

Caution

Standing Arm Circles

Stand with arms outstretched to side.
Move arms in circular motion, clockwise then counterclockwise.
Move arms in ever smaller circles, feeling exercise in shoulder muscles.

Caution

Knee Push-ups

Kneel on ground with arm on floor in front of body.
Lower chest to floor, hands in alignment with nipples.
Keep abs tight, don’t let hips drop.

Caution

Tricep Dips

Place hands on chair behind you.
Feet on floor with shins at 90 degrees.
Drop body down and back, keeping body as close to chair as possible.

Caution





 

TR 15- Plank with isolated tricep extension

ACUTE

Crunches

Lay on floor with shins at 90 degrees.
Place hands behind head.
Slowly lift head and chest from floor.

Caution

Counter Push-ups

Place hands on counter.
Keeping body straight, lower chest to counter.
Keep hands at height of nipples.

Caution

Squat Lifts

Stand upright, holding arms at side.
Squat so thighs are parallel to floor.
Lift arms as you squat.

Caution

Standing Arm Circles

Stand with arms outstretched to side.
Move arms in circular motion, clockwise then counterclockwise.
Move arms in ever smaller circles, feeling exercise in shoulder muscles.

Caution

Knee Push-ups

Kneel on ground with arm on floor in front of body.
Lower chest to floor, hands in alignment with nipples.
Keep abs tight, don’t let hips drop.

Caution

Tricep Dips

Place hands on chair behind you.
Feet on floor with shins at 90 degrees.
Drop body down and back, keeping body as close to chair as possible.

Caution





 
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