🍄Exercise Routine

Based on the American Heart Association's 10-Minute Home Workout

  • Do each exercise at your own pace for ~30 seconds with 30 seconds of cardio between.

  • Weights can be small dumbbells, kettlebells, or anything heavy you may have at home, like a purse, backpack, water bottles, gallon jugs, or heavy books.

  • Stabilise yourself as-needed by holding or touching a wall, desk, or stationary chair. As you get stronger, test your balance by letting go of the support.

  • In standing exercises, keep your knees slightly bent rather than locked straight. This can cut off blood circulation and lead to dizziness and lightheadedness.

  • If you feel pain during an exercise, stop and move on to the next one.

Table of contents

Intermediary cardio

  • March in place for 30 seconds.

  • Add intensity by instead doing high knees for 30 seconds.

Shoulder rolls

  • Standing or sitting with feet hip-width apart, slowly roll both shoulders forward, up, back, and down for 30 seconds.

  • Slowly roll shoulders in the other direction for 30 seconds.

  • Add intensity by holding hand weights at your sides.

Squats

  • Standing with feet hip-width apart, keeping back straight, bend knees and hips as if to sit down in a chair with arms out in front of you. Straighten back up and repeat. Do 25.

  • Add intensity by raising your arms over your head or holding weight(s) at chest- or shoulder-level.

Calf raises

  • Standing with feet hip-width apart, keep legs straight but not locked as you slowly lift heels and rise to tip-toe position, then lower back to floor. Repeat 25 times.

  • Add intensity by standing on one foot at a time while keeping the raised foot at ankle- or knee-height.; Do at least 10 repetitions before switching to the other side.

Side bends

  • Standing or sitting with feet hip width apart and hands on hips or overhead, bend to one side and return to standing. Do at least 10 repetitions before switching to the other side.

  • Add intensity by holding a weight at your working side at chest level or overhead.

Some leg stretch

  • Sit on the floor with one leg stretched out in front of you and your second leg folded bent, so your foot is flat against the thigh of your first leg. Try to keep your back straight, and with the same arm as the leg that's stretched out, reach for the toes of that leg. Hold 30 seconds, switch sides.

  • Add intensity by reaching further and holding longer.

Pushups or plank

  • Standing with your feet hip-width apart, place your hands shoulder-width apart on a stable surface such as a wall, desk edge, or stationary chair. Walk your feet out behind you until your body and legs are in a straight line at about a 45-degree angle with the floor. Hold that position for a plank. Bend and straighten at your elbows for pushups. You may also do pushups from the floor, optionally beginning with your knees on the ground and eventually graduating to full pushups.

  • Add intensity by lifting one leg behind you and holding during pushups or planks. Repeat for the other leg.

Neck stretch

  • Standing or sitting with your feet hip-width apart and your shoulders down and back, look straight ahead and tilt your ear toward your shoulder until you feel the stretch. Hold for about 10 seconds. Tilt your other ear toward your other should, hold 10 seconds, tilt your chin toward your chest, and hold another 10 seconds.

  • Add intensity by applying light pressure with your hand to increase the stretch

Leg lifts

  • Sitting at the front edge of a chair with your feet flat on the floor, straighten one leg out in front of you and hold it in place for 10 seconds. Return your foot to floor and repeat, alternating legs. Lift each leg a total of 5 times.

  • Add intensity by supporting your weight with your hands instead of sitting on the chair.

Thigh or glute squeeze

  • Sitting at the front edge of a chair with feet flat on the floor, squeeze your glutes and thighs together and hold for at least 10 seconds.

  • Add intensity by holding a book or other sturdy item between your knees without using your hands.

Forward bend

  • Sitting at the front edge of a chair with your feet flat on the floor, fold forward, bring your chest to your thighs and dropping your head forward. Relax and take a few deep breaths.

  • Add intensity by doing the forward bend in a standing position with knees slightly bent and arms crossed.

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