Rock Creek Exercise Class

Cathy McArthur - Winter 2011

 

Warmup – no weights

 

1. 10 arms stretching overhead right to left
2. 10 arms swimming right to left
3. 10 arms circling up on toes
4. 10 twists elbows up right to left
5. 10 arms out to side – right arm back, then left back
6. 10 right arm overhead – left arm stretches down side (count of five)
   10 left arm overhead – right arm stretches down side (count of five)
7. 10 arms behind head elbow to waist 1-2-3-1
8. 10 slight forward lunge position – feet flat – arms lift as heel lifts, arms return as toe lifts (count of five)
   right toe lifts for count of five as left leg bends back, repeat with other leg, count of five repeat
9. 10 legs spread apart tight knee bends left leg straight 1-2-3-1
10. 25 touch toes

 

Neck exercises

 

1. 10 hands on hips turn head slowly
2. 10 hands on hips turn head right 1-2-3-1 then left 1-2-3-1
3. 5 right ear on right shoulder count of five
4. 5 left ear on left shoulder count of five

 

Arm exercises (weights optional)

 

1. 10 shoulder hunches
   10 shoulder forward
   10 shoulder reverse
2. 20 bicep curls
3. 2 sides triceps - elbows close to side - only raise forearm
   20 each side right leg in front - other forearm lifts - switch
4. 20 triceps - hands clasped raise overhead and back behind head
5. 20 triceps - bend over lift arms behind back toward head
6. 10 arm circles shoulder height forward
7. 10 arm circles backward
8. 10 start with fingertips on shoulders - arms raise above head and to side
9. Shoulders - one arm at side - arm raises forward to shoulder height, 10 each side
10. 10 scissor arms in front
11. 10 scissor arms in back as high as possible
12. 20 fingertips on shoulder, lift right knee to left elbow, then left knee to right elbow 1-2-3-1
13. 15 touch squat touch
14. 10 sitting squats with hands on thighs hold for count of 5, hold last for ten counts
15. 20 in same sitting position sway back and forth

 

chairs in place (walk, jog, skip around back of chairs circling room back to chair)

 

1. 20 behind chair stand on tiptoe for count of 3
2. ? balancing by standing on left foot everyone counts
   ? balancing by standing on right foot everyone counts
3. Balancing exercises - try not to hold onto chair
   10 left knee up 1 out 2 down 3
   10 left knee up 1 back 2 down 3
   10 side raises
   shake out legs
4. Balancing exercises - try not to hold onto chair
   10 right knee up 1 out 2 down 3
   10 right knee up 1 back 2 down 3
   10 side raises
   shake out legs
5. Sit on chair legs to side
   10 hands behind head bend to right 1-2-3-1 then left 1-2-3-1
   10 same with hands up and stretching down to floor
6. 20 ab crunches on chair
   

 

Floor exercises with mat

 

1. 20 sitting with soles of feet together push elbows on inside of knees
2. 10 sitting with legs extended - sit up tall arms up and stretch out
3. 10 same position - grab right ankle with right hand and raise other hand overhead stretch
4. 10 repeat with other ankle
5. 10 sitting legs extended arms out to side, touch left hand to right foot and right hand to left foot
6. 10 sitting extended reach out with arms past right foot - center - left foot clap 1-2-3 1
7. 20 situps
8. 20 left knee bent/right foot resting on left knee/hands behind head bring left elbow toward left knee with a twisting motion
9. 20 repeat with left foot resting on right knee
10. 20 pedal legs in a bicycle motion twisting elbows side to side flexed feet
11. 10/10 lie on back left knee bent - right leg in air make circles with right leg. Do 10 one way and then reverse.
12. 10/10 repeat with other leg
13. 5 do splits with legs - hold 5th split for count of 10
14. 10 lie on back and bring right knee to chest. Right leg goes out 1 up 2 and back down 3
15. 10 repeat with left knee
16. Back strengthening. Lie on stomach. Do half plank (forearms on ground bearing weight on forarms and knees. Stomach in.
    Full plank - weight on forearms and toes - hold as long as you can
17. 20 pushups on hands and knees
18. 10 on forearms and elbows left knee to nose. Hold the last one for a count of 10. Bounce leg up and down 10 times
    5 on forearms and knees do fire hydrants
19. 10/5 repeat with other leg
20. 20 on side raise upper leg and arm to touch (underleg bent)
21. 10 on side flex foot at 20 degrees to front of body - controlled lift
22. 10 toe, touch, back
23. 10 on side, raise both legs in a straight line - hold for a count of 5
24. 10 inner thighs - on side, cross top leg in front of body. Bottom foot flexed. Raise in controlled lift
25. 10 scissors
26. Repeat 20-25 on other side
27. 10 lie on back with knees bent and arms down by hips. Raise buttocks and hold for count of 10. Lift -count - relax

 

cool down stretches (lights off)

 

1. Lie on back - hands overhead. Relax, will every part of body to relax: fingers, hands, arms, head, neck, torso, thighs, calves, ankles, feet remembering to inhale and exhale
   
2. Right leg straight up, hands behind calf, left knee bent circle ankle one direction, then other - point (toe to ceiling) flex (sole to ceiling)
3. Left leg same stretch
4. Right leg ankle on tip of left knee - push on right thight for a hip stretch
5. Same with left leg
6. Left leg out straight. Cross right leg over midway part of body (iband stretch)
7. Right leg out straight. Cross leftt leg over midway part of body (iband stretch)
8. Turn upper body and bent legs to right arms and head left
9. Turn upper body and bent legs to left arms and head right
10. Slowly do 5 cat stretches on hands and knees breathing in, contracting your back, then relaxing
    
11. Slowly stand by swinging to right hip and using arms to balance.
12. Slowly stand by lifting one vertebrae at a time ending with head.
13. Spread legs - bend, inhale, arms up, exhale, arms down 3 times