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The "How"DYNAMIC WELLNESS "NO EXCUSES" WORKOUT                                   Print  On-Site        Video     e-Learnin...
The "How"DYNAMIC WELLNESS "NO EXCUSES" WORKOUT                        "Instructor William Baird leads                     ...
STRENGTH TRAINING TIPS3 Things to remember when Strength Training 1. Use good form! This is the most   important thing. Go...
Don’t Forget to Warm-Up           The Flying WaveTriggers release of Synovial FluidWarm up our joints as well as our mus...
THE “GOOD MORNING”  Strengthens lower back and helps prevent back  problems; stretches and strengthens hamstring and glute...
THE PUSH-UP   The classic tried   and true upper   body exercise.   Strengthens chest,   shoulders, triceps   and upper ba...
THE “Knees” PUSH-UP                      © 2009 DW GROUP, LLC
The Squat        Awesome leg and lower body exercise        involves almost all of the leg musclesCorrect form—Keeping bac...
THE LUNGE     Excellent all around leg muscle movement. Strengthens     thigh muscles, butt muscles, and calvesThe Lunge a...
THE ABSCRUNCH           Strengthens and tightens           abdominal muscles    Correct Form    Lie on the floor with knee...
© 2009 DW GROUP, LLC
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Dynamic Wellness No Excuses workout Pics & instructions

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Transcript of "Dynamic Wellness No Excuses workout Pics & instructions"

  1. 1. The "How"DYNAMIC WELLNESS "NO EXCUSES" WORKOUT Print On-Site Video e-Learning © DW GROUP, LLC 2008
  2. 2. The "How"DYNAMIC WELLNESS "NO EXCUSES" WORKOUT "Instructor William Baird leads employees in no-sweat workouts during their lunch break." © 2009 DW GROUP, LLC
  3. 3. STRENGTH TRAINING TIPS3 Things to remember when Strength Training 1. Use good form! This is the most important thing. Good form will help you get the most out of your time and help prevent injury. 2. Do all exercises S-L-O-W-L-Y! This will ensure your effort is most effective. 3. Visualize the muscle you are exercising. For example when you are doing bicep curls mentally focus on the bicep muscle. © 2009 DW GROUP, LLC
  4. 4. Don’t Forget to Warm-Up The Flying WaveTriggers release of Synovial FluidWarm up our joints as well as our musclesPlus it’s just plain FUN © 2009 DW GROUP, LLC
  5. 5. THE “GOOD MORNING” Strengthens lower back and helps prevent back problems; stretches and strengthens hamstring and glute musclesCorrect FormKeeping your back flat, rise slowly focusing your effort on your lower back muscles.Repeat the movement, keeping your lower back and abdominal muscles engaged the whole time.RepetitionsDo three sets of 12 – 15 repetitions, resting for 10-20 seconds between sets. © 2009 DW GROUP, LLC
  6. 6. THE PUSH-UP The classic tried and true upper body exercise. Strengthens chest, shoulders, triceps and upper back musclesCorrect FormIt is really important to performthis movement slowly with yourmental focus targeted on thechest, shoulder and arm muscles. Repetitions Do 2-3 sets of asmany push ups as you can. Rest30-45 seconds between each set. © 2009 DW GROUP, LLC
  7. 7. THE “Knees” PUSH-UP © 2009 DW GROUP, LLC
  8. 8. The Squat Awesome leg and lower body exercise involves almost all of the leg musclesCorrect form—Keeping back straight bend the knees and slowly lower yourbody focusing on the leg muscles. Pause and return to almost upright withoutlocking the knees. Do 2-3 sets of 8-12 repetitions. © 2009 DW GROUP, LLC
  9. 9. THE LUNGE Excellent all around leg muscle movement. Strengthens thigh muscles, butt muscles, and calvesThe Lunge and the Squat use similar muscle groups so if you are just starting out pickone or the other. Try them both and see which works best for you. Stand with left leg in front of you and your right leg behind you in a balanced position.Slowly lower your body until your back knee is within 2 inches of the floor. Slowly returnto a nearly upright position and repeat. Repetitions Try for 6 – 12 repetitions per leg © 2009 DW GROUP, LLC
  10. 10. THE ABSCRUNCH Strengthens and tightens abdominal muscles Correct Form Lie on the floor with knees bent, feet flat and hands touching the sides of your head or crossed over your chest. Using your stomach muscles, slowly raise your back to approximately 4-7 inches off the floor. Slowly lower to nearly touching the floor without relaxing the muscles. NOTE: It is important to keep the stomach muscles engaged the entire time. Repetitions Try for 10 – 20 repetitions initially. The goal is to work up to 3 sets with only about 20 seconds between sets, doing as many repetitions as you can for each set. © 2009 DW GROUP, LLC
  11. 11. © 2009 DW GROUP, LLC
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