Things you will need: Resistance band, 5-10 pound medicine ball, and a set of 3-5 pound dumbbells. This exercise equipment can be found at a relatively low cost at Wal-Mart or any sporting goods store. For limited cost alternatives try a heavy textbook, full water bottles, or canned goods.
Directions: Perform each exercise continuous for 1 minute. You may take a 30 second rest in between exercises if needed. Repeat the series for 3x total.
Warm-up: Perform a light intensity movement for 1 minute to get your heart rate up and muscles warm. Examples include jog arms, arm circles, arm jacks, or dancing to your favorite song.
Ski Arms –Attach a resistance band to your bed post, door knob, or any object that is stationary. Grab the band with each hand, lower your torso down and move your arms back and forth continuously.
Figure 8- If you have a 5-10 pound medicine ball, great; if not grab an object such as a textbook that is relatively heavy to hold. From your wheelchair or on your back on the floor, hold your object with both hands and arms straight out making figure 8’s in the air.
Push-ups and Dips- Perform push-ups from a position of your choice for 30 seconds then immediately switch to dips off your desk chair or wheelchair for the remaining 30 seconds. To elevate your body for push-ups from the floor lay horizontally on your bed with your body extended out to about your hip bones. From this position lower your arms down into a push-up and release back up to starting position. Push-ups can also be performed from the wall or the back of your door.
Wheelchair Burpees- Position your wheelchair close to a desk chair or bed. Transfer from your wheelchair to the other chair or bed. Do an arm jack then transfer back to your wheelchair and do another arm jack. That is one burpee; do as many as you can for one minute. For a higher intensity burpee, transfer from your wheelchair to the floor.
Boxing- From your wheelchair, grab two weighted objects- shoot for 3-5 pounds. Hold these objects in your hands and perform punches out continuously.
Cool-Down- Finish the routine with one minute of deep breathing or a yoga move of your choice such as child’s pose.
Performed morning, mid-day, or evening this routine will add some heart pumping activity to your day and leave that college weight gain notion as just a myth.
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