Patty Pounds Program The 10 Minute Exercise Plan.

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Presentation transcript:

Patty Pounds Program The 10 Minute Exercise Plan

Start by walking 5 minutes at a comfortable pace. Exercise –Perform each exercise at your tolerance level and pace for 30 seconds. Do not rest in between the different exercises.

Shoulder Blade Squeeze Stand tall, squeeze shoulder blades together and down. Repeat.

Calf Raises Stand and then raise straight up unto toes and down. Repeat.

Mini Squats Holding on to back of chair or desk. Squat down into “sit” position as low as what is tolerable. Repeat.

Bicep Curls Stand tall with good posture, elbows at side. Bend elbows up and lower down. Repeat.

Side Kicks Standing tall, tuck abdominals in. Lift one leg out to side (without tipping upper body over). Lower and repeat. Perform 15 seconds on each side.

Backward Kicks Standing tall, abdominals tucked in. Squeeze one buttock and lift that leg up. (don’t lean forward with upper body). Lower and repeat 15 seconds on each side.

Wall Push Ups Hands on wall with elbows straight, good posture. Lower chest toward wall, then push back up. Repeat.

Arm Raises Stand tall, good posture. Raise arms up to shoulder level. (can go higher if tolerable) Lower and repeat.

Balance Stand on one leg knee up as high as you can keeping good posture. Hold steady 15 seconds each side.

Side Reach Stand tall, reach out toward side and slightly downward. Return and repeat 15 seconds on each side.