Give Me 10
Week 7
Name: ____________________________________
Group: ____________________________________
Exercise
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Shoulder
Press
Upright Row
Lunge with
Bicep Curl
Hip
Abduction
Ab Twist
Complete 3 sets (1 set = left and right sides) of 10 repetitions
Do you have any questions?
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What enabled you to get your Give Me 10 sessions in this week?
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What barriers prevented you from doing your Give Me 10 sessions this week?
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What exercise did you like best?
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What exercise did you dislike?
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Contact information:
Alaina DiGiorgio
Employee Wellness Spring Intern
[email protected]
-Stand on one end of the band and the other end in your
hand
- Raise your arm so that your fist is above your shoulder,
palms facing forward and elbows pointing out (90® angle)
- Then press your hand over your head until your arms are
straight (but NOT locked)
-Slowly return to the start position and repeat
Shoulder Press
- Stand on the middle of the band with both feet hip width
apart and an end in each hand
-Hands should start a mid-thigh
- Then pull the band up towards your collar bone, elbows
pointing out and to the side until shoulder level
-Keep your hands close to your body as you pull up
-Slowly return to the start position and repeat
Upright Row
Lunge with Bicep Curl
- Place the middle of the band under one foot and place one
end in each hand
-Then stretch out the other leg behind you
-Sink down until your knee is slightly above the ground
-While you are sinking down curl your arms
- Your knee should NOT go over your toes on your forward
foot
- Slowly return to the start position by rising up and
simultaneously releasing the bicep curl - then repeat
-Sitting down with legs together, place the middle of the band
behind both legs bringing the ends up and crossing them at top of
the thighs
-Holding the end of the bands in each had press both thighs
apart- working against the band
-Slowly return your legs to the center start position and
repeat
Hip Abduction
- Place the middle of the band around the back of your
chair and one end in each hand
-Start with your arms bent and at your sides, and your
feet flat on the floor with knees bent
- Then stretch 1 arm forward toward and twist towards
the opposite leg while you simultaneously bring that
knee up
-Return to the start position and repeat
Ab Twist