Exercise Instruction Summary

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Scene 1:  Light Warm Up

  • Essential to any exercise program.
  • Critically important to warm muscles up before heavy lifting or strenuous exercise.
  • Warm up for 3-5 minutes. Begin with low resistance, increase difficulty every minute.

Scene 2: VertiMax

  • Perform quick bursts of effort with short rest between exercises.
  • The added resistance will create tension on your muscles, training them for strength, speed and power.
  • This type of exercise challenges your muscles differently than traditional weightlifting or power lifting.

Scene 3: Lat Pulldown progressing into pull up

  • Start with light weights and increase weight as strength improves.
  • Lat pull down: sit up straight and bring bar to collar bone.
  • Pull up: keep core engaged and pull body upwards.

Scene 5: Core Exercise

  • While sitting on bosu ball, toss medicine ball back and forth with partner.
  • Keep your seat close to the ground and core engaged. Touch ball to the floor behind head; as you are coming back to starting position, toss ball to partner.

Scene 6: Cool-Down

  • Always perform a cool down after exercise to decrease heart rate.
  • Low resistance, low impact cardio machines are great options.
  • Cool down for 5-10 minutes. Check heart rate periodically to remain in target heart rate zones.
  • Stretch the major muscle groups used to aid in the recovery process.

My Story


Health Tips: Beat the Winter Blues

From “How to Start Exercising and Stick to It  by  Lawrence Robinson, Jeanne Segal, Ph.D, and Melinda Smith, M.A.

  • Ditch the all-or-nothing attitude. You don’t have to spend hours in a gym or force yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.
  • Be kind to yourself. Research shows that self-compassion increases the likelihood that you’ll succeed in any given endeavor. So don’t beat yourself up about your body, your current fitness level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.
  • Check your expectations. You didn’t get out of shape overnight, and you’re not going to instantly transform your body either. Expecting too much, too soon only leads to frustration. Try not to be discouraged by what you can’t do or how far you have to go to reach your fitness goals. Instead of obsessing over results, focus on consistency. While the improvements in mood and energy levels may happen quickly, the physical payoff will come in time.

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Reviewed By: Caitlin R. Cross
Community Health Improvement Area Specialist
Certified Fitness Instructor