Barbara 9

PH Paloma H.
54 min · Abs, Arms, Back, Chest, Legs, Shoulders

Hip Circles Shoulder Pole / Broomstick Stretch Wall Push-Ups

0:45 1:00 1:00

rest rest rest

4 sets 20 reps 20 sec rest 3 sets 12 reps 60 sec rest 4 sets 12 reps 60 sec rest
SLOW .start on your legs.counting 3 secs pelvis forward.Shoulders back and down,
back 3 secs forward on each rep. Keep hands in front of chest , shoulders elbows
shoulders down and back on 45 degrees (arrow point)

Dumbbell Overhead Shoulder Press Two Arm Dumbbell Front Shoulder High Knees
Raises

1:00 1:00 1:00

rest rest rest

4 sets 12 reps 45 sec rest 3 sets 15 reps 45 sec rest 3 sets 12 reps 45 sec rest
back against the chest, this exercises gives one side first 15 and then 15 on the other SLOW TEMPO 1-1-1
you more flexibility in the posture, it is not side
a wall angle.

Standing Cross-body Crunches Chair Squats Backward Camel Stretch

1:00 1:00
rest rest

3 sets 12 reps 45 sec rest 3 sets 10 reps 45 sec rest 3 sets 12 reps 20 sec rest

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BARBARA 9 PALOMA HIDALGO

Knee-to-Chest Lower Back Stretch Gluteal Stretch Shoulder Stretch

2 sets 30 secs 2 sets 30 secs 2 sets 30 secs

Overhead Triceps Stretch

2 sets 30 secs

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Hip Circles

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:
Abs

Stand tall with your chest up. Move your feet to shoulder-width apart. Place your hands
on your hips.

Begin the movement by shifting your hips to the left. Bring them forward and to the
right in a circular motion. From the right, shift your hips back and to the left.

Continue in this circular motion. Stop once to switch directions.

Shoulder Pole / Broomstick Stretch

Primary muscle group(s):

Shoulders

Secondary:
Chest

Standing with your feet at shoulder-width, toes pointing out, hold a pole/pvc
pipe/broomstick in front of you. You can also do this stretch with a towel.

Make sure to brace your core before you lift the pole above your head in an arc motion.
Keep the arms completely straight throughout.

Slowly move the pole behind you, focusing the stretch in the shoulders. Hold the stretch
for the specified amount of time then slowly return to the starting position.

Wall Push-Ups / Pushups / Standing Press Ups

Primary muscle group(s):

Chest, Triceps

Secondary:
Abs

Stand in front of a wall, extend your arms out to measure the correct distance. Brace
your core and place your hands against the wall.

Keeping a tight core, slowly lower your chest towards the wall.

Pause once your upper arms form a 90 degree angle. Contract the chest muscles and
push yourself back up to the starting position. Repeat.

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Dumbbell Overhead Shoulder Press

Primary muscle group(s):

Shoulders

Secondary:
Abs, Triceps, Upper Back & Lower Traps

Sit on a military press bench or bench that has a back support, holding a dumbbell in
each hand with an overhand grip.

Place the dumbbells on top of your thighs with your palms facing down.

Raise the dumbbells to your shoulders.

Rotate your wrists so that the palms of your hands are facing away from you. This is the
start position.

As you exhale, push the dumbbells up and over your head by extending your arms until
the dumbbells touch at the top of the movement.

Pause for a count of one.

Slowly return to the start position inhaling as you do so.

Repeat.

This exercise can be performed standing or sitting on flat bench. For people with
lower back problems, the version described is better.

Dual / Two Arm Dumbbell Front Shoulder Raises

Primary muscle group(s):

Neck & Upper Traps, Shoulders

Secondary:
Abs

Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and
core braced.

Begin by lifting the dumbbells in front of you. Keep the abdominals contracted as you
raise the dumbbells. Feel the contraction in the shoulder muscles.

Once the dumbbells reach shoulder height, pause and slowly lower the dumbbells to
the starting position.

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High Knees / Front Knee Lifts / Run / Jog on the Spot

Primary muscle group(s):

Abs

Secondary:
Glutes & Hip Flexors

Begin jogging in place, lifting the knees as high as you can.

Try to lift your knees up to hip level but keep the core tight to support your back.

For a more advanced move, hold your hands straight at hip level and try to touch the
knees to your hands as you lift them.

Bring the knees towards your hands instead of reaching the hands to the knees!

Standing Cross-body Crunches

Primary muscle group(s):

Abs, Obliques

Secondary:
Hamstrings, Quadriceps

Standing up straight, bring your hands behind your head so that your elbows are
pointed to the sides.

Twisting your body, bring your left elbow down and across your body. At the same
time, raise your right knee up and across to meet the left elbow.

Return to the starting position.

Repeat on the other side and continue alternating.

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Chair Squats

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:
Abs, Calves, Hamstrings

Place a chair behind you. Stand up straight with a tight core and flat back. Fold your
arms in front. Your feet should be shoulder-width and toes and pointing forward.

Slowly descend by bending your knees and driving your hips back. Keep your chest and
head up.

Touch the chair with your butt then slowly rise back to the starting position.

Cat Back / Backward Camel Stretch

Primary muscle group(s):

Lower Back

Secondary:
Upper Back & Lower Traps

Kneel on a mat with your hands and knees shoulder-width apart.

Pull your abs in, hunch your back up and flex your spine.

Hold the stretch and then release to the starting position.

Knee-to-Chest Lower Back Stretch

Primary muscle group(s):

Lower Back

Lie on your back on a mat with your legs extended in front of you and backs of heels on
the floor.

Grab hold of your right knee and gently pull it up to your chest until you can feel a slight
stretch in your lower back.

Try to bring the knee as close to your chest as is comfortable while keeping the left leg
relaxed.

Hold the stretch and then release the leg to starting position.

Repeat with the left leg.

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Gluteus / Glute / Gluteal Stretch

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:
Shoulders

Lie on your back on a mat or soft surface.

Bend your left knee then cross your right leg over so that your right shin is resting on
your left knee.

Place your right hand through your legs and your left hand on the outside of your legs.
Grab your left shin with both hands.

Remain on the ground and gently pull your left shin towards yourself.

Return to the starting position and repeat on the other side.

Shoulder Stretch

Primary muscle group(s):

Shoulders

Secondary:
Neck & Upper Traps

Stand tall and bring your right arm across your upper body, holding it with your left arm
just below or above the elbow.

Hold the stretch and then release.

Repeat the stretch with the left arm.

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 Overhead Triceps Stretch

Primary muscle group(s):

Triceps

Secondary:
Shoulders

Standing up straight with a tight core, extend your left arm straight into the air.

Keep the elbow up as you bend your arm behind your head.

Take the right hand and gently pull the left elbow towards the right.

Hold this stretch then switch to the other side.

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