Program C

We suggest the following exercises. They do not require a full set of weights, or even a membership to a gym. We have structured this around things you probably already have at home.

[toggle title=”How much weight?”]When determining your appropriate weight level, follow this schedule. Remember, the goal is to have the weight heavy enough to meet the reps, but not so light it isn’t a challenge

Light Weight = 20-25 repetitions/set

Medium Weight = 15-20 repetitions/set

Heavy Weight = 10-15 repetitions/set

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[toggle title=”Seated Bent Over Rows”]

This is a very simple exercise that will stimulate your tricep muscles, and also help strengthen your arms for everyday motions, such as opening doors, pulling on drawers, lifting and moving, things, ect. This workout helps with upper back strength as well as improving posture and shoulder position.

Using small weights, soup cans, or a resistance band, you will pull your arms and elbows back and forth (if sitting on the ground with a band) or up and down if sitting on a ball or chair, as if you are doing a rowing motion. Do each positive and negative motion slow and steady, giving yourself resistane.

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[toggle title=”Seated Kickbacks”]

“Kickbacks” is a term that can be used for leg or arm workouts. For today’s exercise, we will be targeting the tricep muscles. Like your calf muscles, the tricep is dense and can tolerate higher repetitions unless you are increasing weight and going to muscle failure. In this case, start where you are comfortable and move yourself up.

While sitting or leaning on a chair, a ball, or a bench, you will hold the dumbbells, bar or other weight bearing items in both hands. One at a time “kick” back your forearm, keeping your elbows still at your side, and continue this motion steadily back and forth. Switch to the other arm when your set is complete.


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[toggle title=”Heel Raises”]

The heel raise exercise is a great, and easy way to strengthen your calf muscles. It is simple to do and can be performed on any flat surface, step or stair in your home, your workplace, or outside.

With your legs slightly bended at the knee about shoulder width apart and back straight, stand up straight against a wall. In a slow and steady motion, push your body upward, balancing on your toes and using calf strength to hold you up. Release slowly and go down to the ground, pause, and repeat this motion. You can alternate doing your repetitions with both legs at the same time, and then switching to just single raises on your left leg, single on your right.

To make this exercise a little more challenging, do your heel raises on a stair or step, dipping downward and upward with your heels hanging off the surface you are using. Use a railing or chair back for balance if needed

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