Patty Pound Program The 10 Minute Exercise Plan

• Start by walking 5 minutes at quicker pace than previously.

• Exercise – All exercises should be performed faster than previous level at a pace that can still be controlled.

– Perform for 30 seconds, without resting in between exercises.

Shoulder Blade Squeeze

• Stand tall, squeeze shoulder blades together and down. Repeat.

Calf Raises

• Stand and then raise up onto toes and down. Repeat.

Mini Squats

• Holding onto back of chair or desk. Squat down into “sit” position as low as what is tolerable. Repeat.

Bicep Curls

• Standing 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. Feet further back than beginner level. Lower chest toward wall, then push back up. Repeat.

Arm Raises

• Stand tall, good posture. Raise arms up holding weight to shoulder level. (can go higher if comfortable) Lower and repeat.

Balance Reach

• Stand on one leg. Reach forward slightly and raise opposite leg back to counterbalance. Keep controlled and return to center without touching foot down. Reach out again. Perform 15 seconds on each side

Knee To Elbow Crunch

• Stand and bring elbow across to meet opposite knee. Contract abdominals during crossover. Alternate side to side.