Month: June 2023

Categories
Exercises

Pushup

A staple in any PE class, a pushup is a basic upper body movement that can be done almost anywhere, with no equipment needed.

Doing a pushup the correct way SHOULD be challenging, and we have developed a series of progressions to develop the same muscle groups in a safe and effective manner.

(Difficulty: Beginner)

Beginner Pushup

Use a chair, couch, bench, box or even a wall to elevate the hands. Kneeling on the ground facing the box (or other surface), place the hands about shoulder width apart. Bend the elbows until the chest lowers to the edge of the box, controlling the tempo throughout the movement.

Elbows should stay tight to the sides of the body. Make sure the back stays flat, so that the hips and shoulders move at the same speed.

Categories
Aerobics Exercises

Scissor Hops

(Difficulty: Beginner)

Start in a split stance, with one foot slightly in front of the other. With each small jump, switch your feet.

Knees should stay almost straight, and hops should be about as small as if you were jump roping.

Categories
Aerobics

Glute Bridge

(Difficulty: Beginner)

Start lying flat on your back, with knees bent and feet planted on the floor near your hips. Push through your heels, raising your hips in the air.

Think about squeezing your glutes and hamstrings at the top, holding for 1-2 seconds

*If you get dizzy laying flat on your back, place 2-3 pillows behind your head, neck and upper back so that you are lying on an incline. You can also sit on the ground and lean against your couch or any piece of furniture that won’t move.

  • to increase difficulty: elevate your feet on a chair or couch, keep the core tight as your raise your hips higher into the air
Categories
Exercises

Wall Sit

(Difficulty: Beginner)

Like sitting in a chair that isn’t there! Find a sturdy, flat wall to serve as the back of your (non-existent) chair.

Bend the knees to lower your hips to the ground, until knees are bent at approx. 90 degrees, thighs parallel to the floor.

Keep the chest up tall, and avoid putting your hands on your legs for support.

  • to increase difficulty: raise the heels off the ground and hold the same squat position, pressing into the ground with only the ball of the foot.
  • to decrease difficulty: straighten the knees slightly so that the shoulders are higher against the wall.