Strength Training- Easy Routines To Do Anywhere, Any

TimeJennifer ButcherFitness Instructor

Washington State School for the Blind

Equipment

• 2 Dumbells – choose weight by being able to accomplish 15 repetitions

• Strength Band – Most any will do, will adjust resistance as needed during exercise

Bench Press with Strength Band• Wrap band around your

back at your waist and under arms

• Hold band and adjust resistance by moving hands down the band, making the band shorter. The closer your arms and hands are to your chest the greater the resistance will be.

• Press your arms straight out from your body and then back.

• Repeat 15 times.

Bench Press with Dumbbells

• Lie down on your back• Hold dumbbell in each

hand• Raise arms straight up

towards the ceiling and then back down

• Make sure elbows touch the ground before you lift up again

• Repeat 15 times

Bicep Curl with Strength Band

• Drop one end of the band to the ground – step on it with the end of the band on the outside of your foot

• Hold the other end of the band in your hand on the same side as that foot

• Keep your elbow close to your side, forearm held straight out from your body with your palm up.

• Curl your hand up to your shoulder – keep elbow tucked in to your side

• Lower back down• Repeat 15 times on both sides

To add resistance, put your foot down closer to the end you are holding, to make it easier move your foot towards the end of the band on the floor

Bicep Curl with a Dumbbell

• Place dumbbell in your hand, palm up

• With elbow tucked close to your side at all times, your arm straightened down to your leg, curl the lower part of your arm up to your shoulder and back down

• Repeat 15 times on both sides

Tricep Extension with Strength Band

• Hold the strength band in both hands

• Place one hand against your chest

• With the other hand, stretch the strength band downward and then back up

• Repeat 15 times on both sides

• To add resistance move your hands closer together on the band

Tricep Extension with Dumbbell

• Hand position is important• Put your hands at chest level with

palms facing up, thumbs facing out, fingers facing towards you

• Cup one end of the dumbbell between your thumbs and fingers, so one end is resting in your hand the other end is hanging down

• Holding the dumbbell , extend your arms to the sky; put it behind your head

• Drop your arms downward towards your shoulders and extend it back up

• Your elbows are in one position the entire time

• Repeat 15 times

Shoulder Press with Strength Band

• Place one end of strength band under your foot

• Hold other end in your hand• Holding the band shoulder height,

press straight up then lower back down to shoulder height

• To add resistance, put your foot closer to the end you are holding in your hand, to make it easier move your foot closer to the end laying on the mat

Shoulder Press with Dumbbells

• Take dumbbells in both hands and relax them on your shoulders

• Lift them to the sky and then back down to shoulder height

• Repeat 15 times

Lat Pull Down with Strength Band

• Hold band with both hands about shoulder width apart

• Raise hands over head and then directly behind your head

• Pull arms down towards shoulders while pulling your hands away from each other, stretching the band out

• Raise your arms back up above your head while relaxing the band

• Repeat 15 times

Seated Row with Strength Band

• Place strength band around the middle of your feet

• Hold one end of band in each hand

• Keep elbows in at your side• Press back with your elbows,

stretching the band• Don’t move your back just

your elbows• Bring it forward, press it back• Repeat 15 times

To add resistance move your hands down the band towards your feet but make sure you are able to sit up straight before pressing your elbows backSafety Hint: Keep your toes pointed upward, if you bend back towards your body the band could slip and hit you

Holding Push Up

• Get into push up position and hold it at the very top

• Lie face down on your mat• Place your hands on the mat

at about shoulder level and push yourself up onto your toes and hands and hold this position

• You are working your shoulders, chest and core area

• Hold for 15 seconds at the least

• Make sure the back, legs and bottom are all in the same plane

Wall Sit

• Put your back on the wall, feet shoulder width apart

• Bend your knees and sit• Stop when you are in a

chair position and hold for 15 seconds

• Repeat three times

Standing Squats

• Place legs shoulder width apart

• Keep feet in line with shoulders

• Lower the upper torso as if sitting in a chair and then straighten back up

• Repeat 15 times

Squat Jumps

• Start in a squat position• Jump up as high as you

can• Return to squat position• Repeat 15 times, you

may need to rest if legs start to burn

Sit-ups

• Lay on your back on the mat

• Bend your knees• Place your hands on your

thighs• Crunch or sit up until your

hands cover your knees• Slide back down• Make sure your head

touches the mat after each repetition

• Repeat 15 times

Side Sit-ups• Get in to regular sit up

position• Take your ankle and rest

it atop the opposite knee• Place opposite arm

behind head• Keeping your hand with

your head bring up the elbow to the opposite knee

• Repeat each side 15 times