Weekly Strength Exercises
Strength exercise is an important part of a well-rounded exercise routine. It supports your overall health and can make it easier to complete regular activities.
For each day of the week, look at the recommended movements and review the exercise plan that you discussed with your Wellinks Care Team. Your exercise plan should include how many repetitions (reps) and sets should be completed.
A rep is one movement and a set is a group of reps. For instance, if your exercise plan includes 3 sets of 8 reps: first do 8 reps of one exercise which equals one set; rest & recover; begin a 2nd set of 8 reps rest & recover; start on your 3rd set of 8 reps. Finally, congratulate yourself for exercising.
Make sure you follow the tips for exercise safety before exercising. Remember to incorporate pursed lip breathing while doing your reps and include recovery between sets.
In This Article
Day 1 - Lower Body
Knee Bends
Stand on your resistance band and hold the handle of the resistance bands at your waist. Bend your knees while pulling arms and bending your elbows slightly. Straighten legs and return to standing position.
Clam Shells
Put your band on a chair, then sit on both the chair and band and wrap the band over the middle or lower part of your thighs. Place your feet flat on the ground, extend your knees apart, and return your knees together again. Rest as needed and repeat.
Leg Press
Put one foot through the handle on one end of your resistance band. Hold the other end of the band so that when you extend your leg there is some resistance. Bring your knee up towards your chest then Extend your leg away from your chest without moving your arms. Rest as needed and repeat. Repeat for your other leg.
Day 2 - Upper Body
Chest Pulls
Hold the resistance band straight in front of you with no bend in your elbows. Your hands should be shoulder width apart. Move your hands apart from each other without bending your elbows to create a 'T'. Return your hands in front of you without bending your elbows. Rest as needed and repeat. back in front of you.
Rows
While seated, place the resistance under your feet and hold one handle in each hand. Bend forward slightly and lower your hands beside your ankles. Raise your elbows into an L shape while keeping them close to your body and return your hands beside your ankles with elbows straight. Rest as needed and repeat.
Frontal Raises
While seated, place your feet on the resistance band and hold one handle in each hand. Sit upright and place your arms down by your side. Raise one arm in front of you without bending your elbow (palm down) and then return it back to your side. Rest as needed and repeat.
Day 3 - Rest Day
Rest and recovery day! Add a few extra steps or take time to practice pursed lip breathing today.
Day 4 - Lower Body
Knee Bends
Stand on your resistance band and hold the handle of the resistance bands at your waist. Bend your knees while pulling arms and bending your elbows slightly. Straighten legs and return to standing position.
Clam Shells
Put your band on a chair, then sit on both the chair and band and wrap the band over the middle or lower part of your thighs. Place your feet flat on the ground, extend your knees apart, and return your knees together again. Rest as needed and repeat.
Leg Press
Put one foot through the handle on one end of your resistance band. Hold the other end of the band so that when you extend your leg there is some resistance. Bring your knee up towards your chest then Extend your leg away from your chest without moving your arms. Rest as needed and repeat. Repeat for your other leg.
Day 5 - Upper Body
Chest Pulls
Hold the resistance band straight in front of you with no bend in your elbows. Your hands should be shoulder width apart. Move your hands apart from each other without bending your elbows to create a 'T'. Return your hands in front of you without bending your elbows. Rest as needed and repeat. back in front of you.
Rows
While seated, place the resistance under your feet and hold one handle in each hand. Bend forward slightly and lower your hands beside your ankles. Raise your elbows into an L shape while keeping them close to your body and return your hands beside your ankles with elbows straight. Rest as needed and repeat.
Frontal Raises
While seated, place your feet on the resistance band and hold one handle in each hand. Sit upright and place your arms down by your side. Raise one arm in front of you without bending your elbow (palm down) and then return it back to your side. Rest as needed and repeat.
Day 6 - Core
Seated Hinge
While seated, place your feet flat on the resistance band and hold one handle in each hand. Sit upright with your arms to your side and elbows straight. Bend forward and pull your hands to your chest while bending your elbows. Return to an upright position with arms by your side. Rest as needed and repeat.
Trunk Twist
While seated, hold your resistance band in front of you with elbows straight and hands shoulder width apart. Ensure the band is pulled tight. Sit upright with your back not touching the chair. Breathe in and exhale as you turn your torso to the left, and then turn your torso fully to the right. Return to the middle. Rest as needed and repeat.
Day 7 - Rest Day
Rest and recovery day! Think back on your last week. What went well? What didn't? What can you do to get the most out of your workout next week?