Transcript Slide 1

Patty Pounds Program
The 10 Minute Exercise Plan
• Start by walking 5 minutes at a
comfortable pace.
• Exercise
– Perform each exercise at your tolerance level
and pace for 30 seconds. Do not rest in
between the different exercises.
Shoulder Blade Squeeze
• Stand tall, squeeze shoulder blades together
and down. Repeat.
Calf Raises
• Stand and then raise straight up unto toes and
down. Repeat.
Mini Squats
• Holding on to back of chair or desk. Squat down
into “sit” position as low as what is tolerable.
Repeat.
Bicep Curls
• Stand tall with good posture, elbows at side.
Bend elbows up and lower down. Repeat.
Side Kicks
• Standing tall, tuck abdominals in. Lift one leg out
to side (without tipping upper body over). Lower
and repeat. Perform 15 seconds on each side.
Backward Kicks
• Standing tall, abdominals tucked in. Squeeze
one buttock and lift that leg up. (don’t lean
forward with upper body). Lower and repeat 15
seconds on each side.
Wall Push Ups
• Hands on wall with elbows straight, good
posture. Lower chest toward wall, then push
back up. Repeat.
Arm Raises
• Stand tall, good posture. Raise arms up to
shoulder level. (can go higher if tolerable) Lower
and repeat.
Balance
• Stand on one leg knee up as high as you can
keeping good posture. Hold steady 15 seconds
each side.
Side Reach
• Stand tall, reach out toward side and slightly
downward. Return and repeat 15 seconds on
each side.