My Personal Resolution Journey Day #5

I truly feel for anyone who has to stay in bed due to illness. I am typically a very active person. My wife tells me sometimes I am too active. So now for the last 3 days I have only ben able to lay down on my back and do basically nothing. I am about to go crazy! Needless to say I will not be doing the exercise tests today. I will however, get you going on them. The first one will be the general exercise routine I would like you to be working on every day. It is short (10 minutes) but it will act just like the Vitamins we talked about yesterday. 

Supplements are designed to help fill in the gaps that we may be missing in our diet. It can give us the extra vitamin and minerals we may be lacking.

Think of these exercises as a physical supplement. Going back to the early philosophy posts, remember that the muscles in the body need constant stimulus to continue to do their job. This routine is a supplement to your daily activity to help make sure you are getting stimulus to as many muscles as possible. Try to do it in the morning if possible. Other great uses of this routine are a warm-up for other exercise, a pre meal metabolism boost, or a good way to work out the kinks at the end of the day. Feel free to do the routine as many times per day as you would like. We will update this routine at least once per week. 

Last thing before the routine. 4 Days in a row with 100oz of water! and today I will give up Dessert type foods. Cake, Ice Cream, Cookies, brownies, pies, doughnuts. All these fall under the same category as the others we have given up. Lots of calories, little if any nutritional value.

Ok Since I am unable to even move yet, my Friend Eric will be modeling for you. Here is the exercise routine with a picture of each to help ou understand them.

1. Clappers – 20x. Lay on your back with your knees bent so your feet are flat. Then place your arms out to your sides and keeping them straight, bring them up so your palms touch. At the top take a second to push your palms together, then lower them back down to the floor and repeat.

2. Pullovers – 20x. Keep your body in the same position, now interlace your fingers so with your palms facing each other. Now lower your hands to the floor behind you, then forward all the way to your waist.

3. Active Frog – 20x. In this position, place the soles of the feet together and lower your knees down to the sides. Now keeping the soles of the feet together, bring your knees together and apart. Go Slow so you are not using momentum.

4. Leg Lifts – 20x each leg. Now back to the original position with your feet flat on the floor. Place one leg all the way straight on the floor. Now keeping that leg as straight as you can, lift it up as high as you can, then lower it back down.

5. Active Shoulder Bridge – 30x. Back to both knees bent so feet are flat on the floor. From here you are going to lift your pelvis off the floor as high as you can, then lower it back down.

6. Cats and Dogs – 10x. From your and knees, drop your spine towards the floor by arching your back down while lifting your head, then do the opposite, arch your back up and then lower your chin towards your chest.

7. Kneeling Arm Circles – 25x each direction. From your knees, place your arms straight out to your sides. Keeping your arms straight, make small circles forwards from the shoulder. After 25, point your palms up and thumbs back, now rotate with small circles from the shoulder.

8. Kneeling Roller Coasters – 10x. From you hands and knees, sit back so your hips are on your heels keeping your arms straight out in front of you. Now bend your elbows out to the sides as you lower your chin, chest, stomach, and hips towards the floor in a forward motion. Finish with your hips on the floor and your arms in the extended position. Now pull your hips back and roll through again.

9. Static Lunges – 10x each leg. From a standing position, Place one leg out in front of the other. Make sure they are at least 3 feet apart. Now lower your back knee to the floor keeping your torso upright, then raise back up to the starting position. Repeat this motion 10x on one leg, then the other.

10. Wall Sit – 30 seconds.  Stand with your back against a wall, now lower you hips down and move your feet out so you are simulating sitting in a chair.