Category: Warm-Up

Virtual Fitness: How To Do A Hip and Calf Stretch Combo

February 24, 2022
A Two Park Stretch For Inner Hips and Calf Muscles
INSTRUCTIONS: Perform a lunge move by stepping forward with right foot and bending the right knee to a 90 degree angle. Allow heel on left foot to lift. Place both hands on your mat on either side of your right foot. Hold this position to stretch inside hips for 20 to 30 seconds. Change the stretch position by slowly straightening your right knee. Lift the toes on the right foot. Drop heel on back foot. Hold for 20 to 30 seconds. Repeat both stretches by stepping forward with the left foot.
MODIFICATION: Use blocks under your hands if you’re unable to reach the mat.
VARIATION: Use one hand on the mat and the other just above the knee, as shown in the video. This variation gives you less support.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do Squat-to-Jump Back

February 22, 2022
Squat-To-Jump Back Performed With A Medicine Ball Uses Only 3 Moves
SQUAT-TO-JUMP BACK bodyweight exercise strengthens the heart, thighs, legs, arms and shoulders. This exercise can be used as a warm-up before strength training or stretching.
VARIATION: To increase workload, add a push-up after the jump back.
MODIFICATION: to reduce workload, eliminate the medicine ball, or substitute an air-filled ball.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do An Abdominal Strength Combo

February 22, 2022
Abdominal Combo Works The Obliques And Six Pack Abs
ABDOMINAL COMBO is a three part bodyweight exercise that targets the oblique abdominals, the six pack abs, front shoulders, and front thighs. The exercise begins with a diagonal move, and then a straight upward move, and then returns to a diagonal move on the opposite side.
INSTRUCTIONS: Part One – Bring chin toward chest and curl up while reaching right hand toward left foot. Perform 8-10 repetitions. Part Two – Change the exercise by lifting both hands toward your feet performing 8-10 repetitions. Part Three – Change the exercise again, by reaching your left hand toward your right foot. Perform 8-10 repetitions.
VARIATION: to increase the workload, use ankle weights. MODIFICATION: Do fewer repetitions.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do Buddy Jumping Jacks

February 16, 2022

Jumping Jacks Get Your Heart Pumping And Your Muscles Warmed Up
Buddy Jumping Jacks can be done side-by-side as shown in the video or facing one another in a mirror image. Set either a slow, medium or quick tempo. Stay within your Target Heart Rate Range.
Buddy Jumping Jacks are used either as a warm-up, or part of your workout. It builds shoulder and cardiovascular strength.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider