Raider Exercise Plan|
This awesome exercise plan requires no equipment or a gym membership! just
sheer force of will.
Instructions: Repeat each exercise with no rest in between until the set is
done, rest up to 2 minutes and repeat the whole set again 1, 3, 5 or 7 times
depending on your fitness level.
Level 1: 1 set
Level 2: 3 sets
Level 3: 5 sets
Level 4: 7 sets
Keep your knees aligned, front knee over your shoe and back knee pointing down.
Keep your knees, hips and shoulders all facing in same direction, forward.
Don't force your weight into your kneecaps but rather use them as a hinge.
Engage your quads, hamstrings and glutes.
20 Side Leg Raises
Stand next to a chair, which you may hold onto as a support. Stand on one leg.
Keeping your leg straight, raise it as far out to the side as possible, and
swing it back down, allowing it to cross the opposite leg.
Stand tall with your feet hip width apart and your arms down by your side, Start
to lower your body back as far as you can by pushing your hips back and bending
your knees and pushing your body weight into your heels As you are lowering into
the squat your arms will start to raise out in front of you for balance
Keep a neutral spine at all times and never let your knees go over your toes.
The lower body should be parallel with the floor and your chest should be lifted
at all times not rounded. Pause then lift back up in a controlled movement to
the starting position.
10 Plank Jumps ins
Jump feet to between your hands, keeping your hands in the plank
position the entire time.
Jump feet back to starting position.
Keep your body on a plane at the beginning of each rep by keeping your hips in
line with your shoulders and ankles.
Assume a push up position so your hands are directly under your chest at
shoulder width apart with straight arms.
Your body should form a straight line from your shoulders to your ankles.
Lift your right foot off the floor and slowly raise your knee as close to your
chest as you can.
Return to the starting position and repeat with your left leg
Continue alternating for the desired number of reps or time.
5 Push Ups
Get into plank position, with your hands under but slightly outside of your
Lower your body until your chest nearly touches the floor.
As you lower yourself, tuck your elbows, pulling them close to your body so that
your upper arms form a 45-degree angle when your torso is in the bottom position
of the move. Pause, then push back to the starting position as quickly as
Keep your core braced the entire time.
20 Side Bridges
Place a book on the ground, and rest your elbow on it. Your elbow should be
directly below the shoulder.
Raise your hips up and make sure your body is straight.
Hold this position between 30sec to a minute.
Repeat on other side.
20 Flutter Kicks
Squeeze your glutes and hamstrings and straighten the legs until they are level
with the hips. This will be your starting position.
Start the movement by lifting the left leg higher than the right leg.
Then lower the left leg as you lift the right leg.
Continue alternating in this manner (as though you are doing a flutter kick in
water) until you have done the recommended amount of repetitions for each leg.
Make sure that you keep a controlled movement at all times.
Stand straight with legs hip width apart and a slight bend in the knees
Hold your arms up in a guard position in front of your face, arms should have a
bend of 90 degrees at the elbow
With the right arm first punch out so that your elbow locks and the arm is
straight and the palm is facing to the floor
Bring the arm back to the guard position and repeat with the Left arm.
Always consult your physician before beginning any exercise program. Consult
with your healthcare professional if you experience any pain or difficulty with
these exercises, stop and consult your healthcare provider.
When to contact a physician
If you experience any symptoms of weakness, unsteadiness, light-headedness or
dizziness, chest pain or pressure, nausea, or shortness of breath. Mild soreness
after exercise may be experienced after beginning a new exercise. Contact your
physician if the soreness does not improve after 2-3 days.