Daryl Pridgen leads a group discussion on incorporating resistance and cardiovascular exercise into daily life. He provides examples of exercises that work different muscle groups like legs, shoulders, biceps, and core using resistance bands or bodyweight. Pridgen emphasizes eliminating downtime and increasing activity levels by including short exercise breaks when at home or outside of home. The group brainstorms healthy ideas to get moving and discusses ways to make exercise routines more effective.

1. Group Essentials:
Get Up and Move!
Daryl Pridgen, CPT, CSCS,USAW-SPT
WFBH-Weight Management Center

2. A little about myself
 Exercise Coordinator for
Weight Management
Center on Country Club
 ACE Personal Trainer
 USAW Sports Performance
Coach
 Clients range from youth to
senior population
 Hometown is Milwaukee,
Wisconsin
 Been living in the Winston-
Salem since 2013
 Have competed in runs,
Olympic weightlifting
meets and football
 Once weighed 245lbs!

3. Tell me a little about yourself!
 Q&A session

4. GOAL: How can we incorporate
resistance and cardiovascular exercise
into our daily lives?
 Eliminate “downtime”
 Increase activity
 Decrease time being sedentary
 Build muscle and cardiovascular endurance in a small to
large time window

5. How are you successful right now?
 At home?
Let’s Come up with 3
examples!
 Outside of home?

6. How are you not successful?
 At home?
Let’s come up with 3
examples!
 Outside of home?

7. Let’s come up with healthy ideas to get
moving!

8. Cardiovascular exercise
 Treadmill
 Walking breaks
 Stairs
 Q&A

9. Legs
 Wall Squat/Chair Squat
 1 Leg squat
 Lunge with 1 leg raise for
balance
 Q&A

10. Shoulders
 Band shoulder raise
 Band shoulder external
rotation
 Seated band press
 Q&A

11. Abductors (outer thing) and Adductors
(inner thigh)
 Standing band side walks
 Seated band abduction
 Standing band adduction
 Q&A

12. Biceps
 Standing Band Curl
 Seated Band Curl
 Band Curl with Side Arm Lift
 Q&A

13. Triceps
 Band pushdown
 Band 1-hand overhead
extension
 Seated dips
 Q&A

14. Chest
 Wall Push up
Find formation of hands first
 Push up against floor or
chair
 Band Press using
apparatus
 Q&A

15. Calves
 Standing/seated calf raise
 Stair calf raise
 Seated Calf
flexion/extension
 Q&A

16. Upper Back
 Seated band pull using
apparatus
 Lawnmower band rows
with chair
 Standing band pull using
apparatus
 Q&A

17. Lower back
 Band Good morning
 Bend and reach (for reps)
 Seated Band Good
Morning
ALWAYS WATCH IN FRONT
DURING LOWER BACK
EXERCISES!
 Q&A

18. Core and Torso
 Band standing or seated
twist
 Band angle twist
 Plank
Youtube/Google Plank
 Seated ab contraction
 Q&A

19. If you could develop the perfect exercise that
would work your whole body, what would you
call it?

20. WE’RE PROUD OF
YOU!
KEEP IT UP! YOU’RE ALMOST THERE!
AND THANK YOU FOR COMING!