SHELTER at HOME WORKOUT by Cary Raffle [email protected]

Good news, you can workout at home with little or no equipment. Read below and contact me for individual help and remote instruction CARY RAFFLE [email protected] 917-603-3813 MS Exercise Science & Health Promotion | Certified Personal Trainer | Certified Orthopedic Exercise Specialist

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INTRODUCTION AND INFO

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Good news, you can workout at home with little or no equipment Improve your mental and physical state Overcome the effects of sitting and isolation And get a good workout that won’t break you! S...

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Reverse Fly

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Reverse flys can be done isometrically without weight, with tubes, bands or dumbells * Isometric and Body Weight Reverse Flys - imagine you are using a heavy weight, hold arms straight out and bring ...

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hip abduction - sidelying straight leg

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Hip Abduction can be done in many ways, the photo shows the Side Lying Leg Lift which does not require any equipment. You can increase the workload by pausing at the midpoint and top of the exercise,...

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glute bridge

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Lie faceup with your head down, arms at your sides, your knees bent, and your heels on the ground. Lift your hips off the ground until your knees, hips, and shoulders are in a straight line. Hold for ...

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Leg Press on Mat

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You can do Leg Press without weight or with a towel or tubes or bands.Keep your head, shoulders and hips planted and you do this exercise * Isometric/Body weight single leg press - Lie on your back ...

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squat

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This is an ideal at home exercise, most of the weight comes from your own body. Stand with your feet shoulder-width apart and pointing straight ahead, arms at your sides. Initiating the move with y...

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Lunges

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There's an infinite variety of lunges at almost every level of difficulty, The basic movement is to Step forward and lower your hips toward the floor by bending your knees.When your front knee is ju...

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Row on Mat

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This can be done isometrically with no weight, with a dumbell or with resistance tubes or bands. Starting on knees and elbows, draw the abdominal muscle in and work one side at a time drawing the elb...

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Resistant Band One Arm Row

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The Row can be performed isometrically, or with tubes or bands, it is more difficult with one arm at a time than with both arms *To increase difficulty, double up the tubes grippng both ends at once ...

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Resistant Band Chest Press

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This exercise can be done with resistance tubes, bands or with one or more dumbells. Keep the head, shoulders and hips planted as you perform the chest press. Increase difficulty as follows *With t...

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push up - kneeling

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Start in a push-up or modified push-up position with your hands and toes or knees on the ground. Bend your elbows to lower your body toward the ground. Without touching the ground, push yourself back ...

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Resistant Band Bicep Curls

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Biceps curls can be done isometrically, with tubes, bands or dumbells. Stand upright with feet shoulder width apart, keep the elbow in position while flexing and returning to the starting position. ...

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Triceps Kickback

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Triceps Kickbacks can be done isometrically, with tubes, bands or dumbells. Bend over while contracting the abdominal muscles to protest the lower back. Keep the elbow up while fully extending then ...