ReNEW Clinic REversing the Negative cardiovascular Effects of Weight List of Home Exercises Exercise Type of Primary Instructions Modifications Special Safety Time Exercise Muscles Tips Stamp Jumping Jacks Aerobic Full Body Start standing and jump with Easier: Step out the N/A 0:59 Warm-Up your legs out and straight arms motions, right leg first, together then jump your legs left leg next, right arm, together and throw your arms then left arm, and out beside you repeat. Harder: Pick up the pace High Knees Aerobic Lower Body / Start standing, while staying in Easier: Slow down the N/A 1:07 Warm-Up Core place, jump up your right knee pace, do not jump as high as possible then Harder: Pick up the alternate with jumping your left pace, Jump high when knee as high as possible bringing knees up Butt Kicks Aerobic Full Body Start standing, while staying in Easier: Slow down pace, N/A 1:14 Warm-Up place, kick your right leg up step it out always behind you so that you hit your having opposite foot on butt then kick the leg up so that ground (marching). you hit your butt, alternate and Harder: Run in place repeat while kicking your bottom each time with your heels Side Lunges Aerobic Full Body Start standing, step out with Easier: Reach your hand Do not Bounce 1:23 Warm-Up your right foot to your right up to the ceiling instead when you side and rest your right elbow of all the way to the reach! just above your right knee. Your other side left arm should reach out above Harder: Pick up the your head with your fingers pace pointing to the right side of you. Alternate sides. Windmills Aerobic Upper Body Rotate your arms in large circles Easier: Slow down pace N/A 1:41 Warm-Up keeping them straightened. Harder: pick up pace Remember to rotate them in both directions Standing Toe Aerobic Full Body Stand with feet hip-width apart Easier: Reach down to N/A 1:49 Touches Warm-Up with a slight bend in the knees. your mid-calf Your arms are out to your sides, Harder: Reach all the making a T-shape. way to your toes Keeping the slight bend in your knees, bend at the hips to tap your opposite toe. And then bend back up to make a T- shape with your arms. Alternate sides as you go. Additional Aerobic Warm-Up exercises not found in video: Grapevine/Karaoke Aerobic Lower Body Start standing, step out Easier: Slow down pace N/A Warm-Up with right leg, step over or do side steps instead with left leg, step out with Harder: pick up pace right leg, step under with left leg. Alternate legs. Marching Aerobic Lower Body / Start standing, raise up Easier: Do half marches N/A Warm-Up Core knees while moving your so that your knees do not arms back and forth. fully come up. Harder: Add in a kick, pick up pace Straight Leg Kicks Aerobic Lower Body Start standing, extend Easier: Bend your knees Do not pull your leg Warm-Up your right leg up until it is and do a knee to elbow further than it can go! perpendicular to your touch body and reach with your opposite arm to touch Harder: Pick up the pace, your toe. Alternate legs. raise your leg higher Side Steps Aerobic Lower Legs Start standing, step out Easier: Tap with your toe N/A Warm-Up with right leg and step instead of stepping together with left leg, step Harder: get in a squat out with left leg and step position together with right leg. Alternate. Cardiorespiratory Conditioning Mountain Cardiorespiratory Core / Lower Body Start with your Easier: Instead of N/A 2:18 Climbers conditioning two palms flat jumping, walk on the ground, our your legs use your core Harder: pick up to alternate pace and jump your legs one when alternating bent and one straight behind you. Ski Jumps Cardiorespiratory Core / Lower Body Start standing, Easier: shorten Make sure the 2:39 conditioning Bring your the distance surface you are arms up in fists when you jump jumping on is not in front of your laterally OR step slippery! chest. Jump it out! laterally Harder: Pick up keeping both the pace, Bring feet together your knees up past an when jumping imaginary line. Keep jumping beside the line right to left. Burpees Cardiorespiratory Full Body Start standing, Easier: Step it out N/A 3:00 conditioning get down on and do not jump the ground Harder: Add in a with right push up when palm, left you are on the palm, right ground foot, left foot (in a push up position), jump your feet up towards your hands, jump up, repeat. Stair taps Cardiorespiratory Core / Lower Body Find some Easier: Slow N/A 3:30 conditioning steps, place down pace, use a the right foot small step up and then Harder: pick up the left foot. pace, skip a step Place the right in between or foot back and add in high knees then the left foot back. Repeat. Additional Cardiorespiratory exercises not found in the video: Jump Squats Cardiorespiratory Full Body Start standing and get Easier: slow Make sure your knee does NOT conditioning into a squat position. down the pace, go over your toe when From that position when making squatting! Do not squat lower explode up and jump the star only than your knees. into the air with hand jump slightly out and legs out looking Harder: pick up lie a star. the pace Side Walk Squats Cardiorespiratory Core / Lower Start standing, get into a Easier: Rise up Make sure your knee does NOT conditioning Body squat position and with a bit higher so go over your toe when your right leg step out to you’re only squatting! Do not squat lower your right side 5 steps slightly in a than your knees. then with your left leg squat position step out to your left 5 Harder: squat steps down lower Grapevine to Cardiorespiratory Core / Lower Walk side to side doing Easier: go slow, Make sure your knee does NOT Curtsy Lunge conditioning Body the grapevine and at only lunge go over your toe when each end do a curtsey down slightly squatting! Do not squat lower lunge. On the right side: Harder: Get low than your knees. put your left foot behind in your lunge, your right foot slightly add some out to your right side weights and bend your knees to do a lunge. Side to Side Cardiorespiratory Full Body Jog laterally side to side Easier: step it Make sure your knee does NOT Touches conditioning with your feet then on out, go slower go over your toe! the right side reach your Harder: Add in left across your body a lateral lunge and reach out to the on each side floor to tap it. Strength Training Exercises Forward/Lateral Strength Upper Body Start standing, bring Easier: use a N/A 3:57 Arm Raises Conditioning your arms up to 90 light weight degrees in front of you Harder: use a and back down, then heavier weight bring arms to 90 degrees beside you to make a T then back down. Circle Arm Raises Strength Upper Body Start standing, raise Easier: Make N/A 4:15 Conditioning your arms so that they wide slow are straight out circles making a T. Move your Harder: Make arms forward and back small fast so that you are making circles a circle motion. Biceps Curl Strength Upper Body Start standing, extend Easier: use no Do not swing 4:35 Conditioning your arms in front and weights your upper close to your body and Harder: Add body. Only your bend at the elbow to cans for heavier lower arm bring your fist toward weights should be your shoulder. moving! Triceps Extension Strength Upper body Lying on your back Easier: use no N/A 5:00 Conditioning with your knees bent weight and feet flat on the Harder: add ground. Bring your cans for arms up with your heavier weight elbows pointing forward and your arms close to your head. Keeping your upper arms still lower your forearms behind your head and then straight up. I’s, Y’s, T’s Strength Upper body Start standing, bring Easier: use no N/A 5:34 Conditioning your arms in front of weight your and above your Harder: add head to make an “I” cans for shape and back down. heavier weight Bring your arms up to make a “Y’ shape and back down. Bring your arms out to your side to make a “T” shape and back down. Wall Push Up Strength Upper body Start standing with Easier: go down Brace your core 6:09 Conditioning your hands shoulder halfway to protect your width apart on a wall, Harder: use an back and pack bend at your elbows to elevated your elbows lower your upper body surface such as close to your towards the wall and couch. body. make a straight line To make even towards your body. harder, complete push up on floor either on your knees or toes Floor Pushup Strength Deltoids, triceps, Lie face down with Easier: Do For more chest: 6:33 Conditioning pectoralis major your palms at shoulder pushups on move your arms level and fingers facing your knees further away, for forward. Push yourself Harder: Adjust more arms bring up on your palms and your hands your palms toes and then lower closer together closer together your body back down, or insert a clap repeat.