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NCHPAD - Building Healthy Inclusive Communities

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The TEAM AWESOME Back-To-School Workout


Try to do each exercise at least 20 times.

Arm Jacks:  These are just like jumping jacks, but you only use your arms. a boy in a wheelchair does the arm jacks exercise a boy in a wheelchair does the arm jacks exercise
Supermans:  Lie on your belly with your arms out above your head like Superman . Lift your arms off the ground. a girl does the superman exercise a girl does the superman exercise
Push Ups:  Start belly down, using a chair or bed to hold your legs straight, with your arms and chest off the edge. Push your body up and then bend your elbows to go back down. a boy does a pushup a boy does a pushup
Punches:  Punch your arms forward toward an
invisible punching bag. Alternate arms, punching with your left arm then your right arm. You can also focus on one arm at a time, getting in five right arm punches then five left arm punches.
a boy in a wheelchair does punches a boy in a wheelchair does punches
Crunches:  Sit on the edge of your chair with your arms behind your head. Lean all the way back; try to curl your shoulders forward, bringing them as far away from the back rest as possible. a girl does wheelchair crunches a girl does wheelchair crunches
Dips:  Using a stationary chair, or even your armrest, push up until your elbows are fully extended. Bend your elbows as far down as you can before you push up again. a boy uses his wheelchair to do dips a boy uses his wheelchair to do dips
Cross Country Arms:  Keeping your elbows straight, swing your arms back and forth quickly.    a boy in a stroller does the cross country arms exercise a boy in a stroller does the cross country arms exercise
Plank:  Lying belly down, hold your body off the ground using either your elbows or straight arms. Try to keep your body in a straight line.  2 girls do the plank exercise
Bicep Curls:  Holding some type of weight in your hand, like a soup can or a water bottle, start with your arm straight out by your side and bend  your elbow up to your shoulder. Lower the weight with the same range of motion. a boy in a wheelchair does a bicep curl a boy in a wheelchair does a bicep curl

 

 

If you do have use of your legs, here are some exercises you can do to work out the lower half of your body.

 

Lunges: Take a step forward with one leg and try to drop your back knee to the ground (your front knee will also bend). Then take another step forward and repeat with the other leg. a boy does lunges with the aid of a walker device a boy does lunges with the aid of a walker device
High Knees: Either standing in place or walking, lift your knee up as high as you can get it and then do the same with the other leg. a girl does the high knees exercise a girl does the high knees exercise

 

 

 


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