WORKOUT AT HOME

WORKOUT AT HOME
WEEK 11 ² WATER BOTTLE ARM WORKOUT


This week͛s goal͗ Do each exercise in sequence in this Water Bottle Arm Workout on any 2 non-consecutive days.
Add a daily 20-30 minute brisk walk for cardio, and frequent stretch breaks throughout your work day.
Check off your daily progress below: W = Workout C = Cardio S = Stretch

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
W C S W C S W C S W C S W C S W C S Rest day
As with any exercise program, there is always the possibility of injury. Consult with your physician before beginning any exercise program. You should be in good
physical condition and be able to participate in an exercise program. If you need modifications for any exercise, please consult your WELCOAZ Health Coach.
By participating in this workout, you agree that you are exercising on your own time and do not hold WELCOAZ or your employer responsible.
Warm Up ² Complete 10 repetitions in each direction.
1. Arm Circles 2. Cross Body Arm Swing 3. Shoulder Roll

Stand with your feet shoulder-width
apart. Raise and extend your arms to
the sides without bending the elbows.
Slowly rotate your arms forward,
making small circles of about 1 foot in
diameter.
Stand up tall with your arms raised
at shoulder level. Cross your arms
in front of your chest and then
open them back up. As your arms
move out try to push out your
chest for a big stretch. Alternate
which arm is on top when the arms
are crossed in front of the chest.
Stand with feet shoulder-width apart
and arms down by your sides.
Rotate shoulders in a forward
direction making big circles with
them. Keep your back straight and
breathing normal. Repeat in the
other direction, rolling the shoulders
backward and down.
Not feeling warmed up? Repeat another set of each exercise. Move onto the Main Workout.


Main Workout: Do each exercise for 30 seconds on left arm, then repeat for 30 seconds with the right arm.
1. Single Arm Lateral Raise 2. Single Arm Biceps Curl 3. Single Arm Triceps Kickback


Begin with a water bottle or dumbbell
in one hand at your side. Raise your
arm up to shoulder height and hold for
1 second, then return to your starting
position. Don͛t lock out your arm, you
can have a slight bend at the elbow.
Make sure you are not arching your
back or swinging the body.

Begin with a water bottle or
dumbbell in one hand with your
palm facing forward. Bend your
arm at the elbow and curl the
weight up toward your shoulder.
Once you reach the top, slowly
lower the weight back to your
starting position.

Begin by staggering your feet and
leaning forward slightly. Bend your
right arm at the elbow and tuck it in
close to your body with a water
bottle or dumbbell in hand. While
keeping your arm steady from the
elbow up, kick the weight back
behind you by extending from the
elbow. Slowly lower the weight by
bending the elbow to return to
starting position.