Fitness Stations

1. Fitness Stations Signs created by Pug Parris, Ed.D. McMurry University, Abilene, TX for use In fitness workouts Each station is designed for one minute of activity followed by 5-8 seconds to rotate to next activity.

2. Neck & Shoulders • Reach one arm behind your back at waist and tilt head to opposite side. • Use opposite hand to apply gentle pressure. • Hold 10-20 seconds on each side.

3. Achilles Stretch • Hands against the wall. Press belly button forward. • Toes point straight ahead to wall. • Pull back heel downward. • Hold 10-20 seconds with each foot. Press back heel to the floor!

4. Standing Quads • Grasp one ankle with opposite hand. • Instead of pulling, attempt to straighten the held leg. • Keep head up and trunk straight. • Hold10-20 seconds on each side.

5. Back Stretch • Sit in chair with feet separated past shoulder width • Place arms to inside of thighs and bring chest down toward the floor. • Reach back as far as you can with arms.

6. Partner Assisted Shoulder Stretch B A • You are A! • You grasp B’s arms by the wrists and slowly push upward. • Hold the position at shoulder height.

7. Partner Assisted Shoulder Stretch B A • You are B! • Person A grasps your arms by the wrists and slowly pushes upward. • Hold the position at shoulder height.

8. Chest Stretch With Chair • Kneel behind chair with both hands on the back • Gradually push your chest downward. • Hold without bouncing.

9. Psoas Stretch • Keep heel directly under knee of forward leg throughout stretch. • Lay rear knee down and press hip forward toward heel of front foot. • Hold for 10-20 with each leg.

10. Modified Cobra • Lie prone on the floor with fingertips under your chin. • Slowly press up creating an arch in your back. • Keep belly button on floor and relax all muscles from waist down.

11. Outer Hip • Place foot across knee and press knee outward. • For more stretch, pull thigh back to chest. • Keep head on floor • Hold for 10-20 with each leg.

12. Towel Assisted Hamstring Stretch • Hook towel over instep of one foot. • Lay head back and gently try to straighten this leg. • Hold 10-20 seconds on each leg.

13. Trunk Rotation • Sit with one leg straight. Place other leg on the outside of straight knee. • Place opposite elbow on the outside of knee to rotate body. Keep chin up. • Hold 10-20 seconds on each side.

14. Lying Hamstring • Gently raise one leg, holding behind knee. • Attempt to straighten the leg while applying gentle pressure. • Hold 10-20 seconds on each leg.

15. Back-Saver Stretch • Sit with one foot against the wall; hands are clasped behind back. • Press the heel downward, then relax. • Bend forward from hips, keeping lower back as straight as possible. • Repeat with other leg. 2 1

16. Take off shoes! Watch Sit & Reach!

17. Sit & Reach • Sit with butt, back, head against the wall. Feet on box. • Extend arms as if diving. • Gently press silver metal bar forward. • Hold the farthest point for 3 seconds.

18. Put shoes on. Check your S&R results.

19. Play Z Ball in the middle!

20. Outer Thigh • Put band around ankles & balance on the leg by wall. • Keep your outside leg straight and lift it until band is tight. • Gently “pulse” band for entire time.

21. Outer Thigh with other leg. • Turn around! • Repeat with other leg!

22. Play Z Ball in the middle!

23. Bicep Curls • Stand on center of tube, holding arms straight to thighs with palms out. • Slowly curl arms up to shoulders--palms to shoulders. • Lower very slowly back to thighs.

24. Hamstrings w/ Bands • Hook band around one ankle & arch of supporting foot. • Hold onto chair. • Raise foot until band is taut. • Keep knees together. • Slowly “pulse” banded foot back toward buttocks.

25. Hamstrings w/ Bands on Other Foot • Change band to other foot. • Continue with hamstring curls.

26. Right Tricep Extension • Right foot stands firmly on lower 1/3 of tube, holding tube in right hand, arm bent, elbow up, hand behind head. (The tube runs up the middle of your butt! Tee hee.) • Slowly straighten right arm to overhead position. • Very slowly return to start. Repeat.

27. Left Tricep Extension • Stand firmly on lower 1/3 of tube with left foot, holding tube in left hand, arm bent, elbow up, hand behind head. (The tube runs up the middle of your butt! Tee hee.) • Slowly straighten left arm to overhead position. • Very slowly return to start. Repeat.

28. Play Catch Disc in the middle!

29. Start standing tall with feet together. • Take a step forward with the right foot, touching left knee to floor. • Knees should be bent only to a 90-degree angle. Keep knee over the heel! • Return to starting position and alternate legs for the duration. Alternate Kneel

30. Lie on back with bent knees and knees tucked to chest, arms at sides. • Using abdominals, raise hips off the floor. • Knees do not go past shoulders as you repeat and repeat. Reverse Curls

31. Foot Flexion with Tubes • Put band around tops of feet, then pull handles through on insides of feet. • Hold band tight and slowly plantar flex and dorsi flex the feet.

32. Inner Thigh • Lay on side with top foot on chair. • Raise lower leg to join top leg. • Return lower leg to floor. • Do 15-20 on each side.

33. Seated Rows • Extend legs out on the floor with dynaband under arches. • Bend elbows to pull hands up to chest level. • Slowly return to starting position.

34. Play Catch Disc in the middle!

35. Overhead Press with Lunges step forward! • Hold bar at chin level. • Step forward on right foot, extend arms overhead. • Slowly return to starting position. • Repeat for duration, alternating legs.

36. Hula Hoop

37. Obliques • Tuck chin to chest and raise shoulders from floor. This is starting position. • Extend both arms to one side and raise shoulders 4-6 inches. • Return to starting position. • Alternate side to side.

38. Squats with Tricep Extensions • Hold tube behind head with palms to front. • As you bend knees, extend arms to sides. • As you stand up, slowly bring arms back to starting position.

39. Try to Yo-Yo!

40. V-Ball • Lie flat with ball between ankles. • Raise legs straight overhead. Bring both hands up to hold ball. • Lay down flat again, but take ball to floor behind head. • Raise legs and arms up again and place ball between ankles. • Lower feet/arms to floor. • Repeat. Repeat. Repeat.

41. Boxer! • Put boxer band behind back and under arms. • Show us your punches! • Don’t forget footwork.

42. Dance to the music!

43. Walk briskly

44. Step & knee lift. • Up with foot in middle of box. • Lift Knee of opposite leg. • Down with one foot. • Down with the other foot. • Alternate lead legs.

45. Jog in place

46. Jump Rope

47. Walk briskly

48. Step & knee lift. • Up with foot in middle of box. • Lift Knee of opposite leg. • Down with one foot. • Down with the other foot. • Alternate lead legs.

49. Jog in place

50. Jump Rope