Carmen

Cycle  2 mins (warm up)

Stepper 50 steps (warm up)

Rower 2 mins (warm up)

Toe Taps

Put a fitball on the floor against a wall, or pick a spot low down on your door.

Quickly jump and almost touch the fitball / wall with one leg, then jump swap to the other foot and almost touch the fitball / wall.

Do 20 – 30 touches on each leg

Fitball Hits

Place a fitball against a wall or a curved surface. Squatting , use your hands to hit the fitball with  alternate hands. Follow the ball if it moves.   

Clean and Press 8 to 12 Repetitions

Holding light dumbbells in each hand, squat down.

Then as your stand up, raise the dumbbells above your head.

Variation : Reverse the above. ie. As you squat downwards, simultaneously raise the dumbbells above your head.

Chest Press

While I know that you are doing bench press, you may be better off doing push ups. After all there are over 500 variations to exercise with.

However, if doing bench press, ideally for effectiveness, you should be doing this exercise using a fitball and not a bench.

If you use a bench, remember your basic physics and identify which and how your muscles are contracting or flexing in this and every exercise. Your core should be engaging especially as you push up.

Nb: Raise your feet off the ground

8 to 15 Repetitions

Dumbbell Row

Assume a push up position, holding a light dumbbell in each hand. Raise one dumbbell at a time. Focus on squeezing your back muscles around your scapula, AND focus on squeezing your abs to assist balance.

*** Advanced: Move your feet together.

Lat Pulldowns

Sit on a fitball positioned to one side opposite to the hand holding a single handed cable grip. The start point should be above your head level. Pull the handle down to your side – level with your chest.

Advanced: Raise one leg off the ground

The point of this exercise is to build full range back into an impaired muscle. Heavy weights are not helpful until this range is recovered. In time extra weight can be added.

Iso Rear Delts

Sit on a bench, holding light dumbbells  in each hand. Position the weights behind your back, knuckles to the front, then raise the weights by bending your elbows and squeezing your shoulder blades together. 

Variation: Position the dumbbells with your knuckles facing away from your body.

Dips

First Set = Bend your knees (Feet below the knees)

Second set = Straight Legs.

Variation: Try raising 1 leg off the ground or place your feet on a  medicine ball. 

Variation. In a push up position, bend at the elbows and lower your body onto your forearms, then reverse by raising back up to your start position. 

Nb: when you try any variations, don’t go as deep for the first few repetitions. Build up your range.

Lunges

1. Forwards

2. Backwards

3. Static Lunges Forward one step then swing Backwards without touching the ground in the middle.

Concentrate on Upper Body Position and also reducing the force of impact of your foot as it hits the ground. A heavy loud noise will indicate too much strike force and a lack of core control.

8 to 12 Repetitions

Variation: Ensure the area ahead and behind you is clear then, close your eyes and lunge forwards. Then repeat backward steps. Focus on using your core to support your balance and react to any imbalance.

Reverse DB Fly

Lay prone on a fitball with a light dumbbell on each side of the fitball.

Keeping your arms straight, raise the dumbbells out to the sides up to body level.

Variation: Raise one leg off the ground and repeat.

Variation: Holding both dumbbells off the ground, raise only 1 at a time

Variation: Position the dumbbells at the start with knuckles facing forwards.

DB Curls

Standing on 1 leg

(a) Both dumbbells curled together

(b) One arm first then alternating.

This is not a priority exercise for you, but is a good introduction to using instability as a tool to build a more efficient exercise regime. 

It’s also a good first step before introducing Wrist Flexor and Extensor strengthening and flexibility exercises to assist your work needs. 

Your future should also include some shoulder loosening exercises. In the interim, grab a basketball and go and shoot some hoops (maybe at the school near you?). This simple process will assist your shoulder integrity.