10 Minute Kitchen Workout - Greencroft
10 Minute Kitchen Workout
Practice these exercises up to 3x per week to improve
upper and lower body strength.
Milk Jug Bicep Curl: Start by holding the Milk Jug
(half gallon) down next to the sides of your legs
with arms fully extended. Bend your elbows and
curl your object up to your shoulders. Repeat 10
on each arm.
Calf Raises: Start with your feet a comfortable distance
apart and your feet pointed forward. Slowly straighten
your ankle joint to raise your body without bending the
knees. Keep going until you are standing on your
tiptoes before slowly lowering your heels back to the
ground 10 times.
Squat: Place your feet shoulder width apart.
Keeping your feet flat, your head forward, and
your abs slightly pulled in, bend your knees to
drop your hips. You can put your arms straight
out on the counter with balance. Go as low as
desired. Pause for a moment at the lowest part
of the squat before rising to a standing position.
Repeat 10 times.
Standing Side Leg Raises: Stand with both feet a few
inches apart. Hold onto the counter for support.
Keeping your leg straight, lift it as high as you can.
Hold the position slightly and then gradually lower leg.
Repeat with both legs 10 times.
Standing Glute Kickback: Stand with your feet
about a shoulder-width apart. Activate your glute
to lift your leg straight behind you. Keep your leg
straight throughout the exercise, and avoid
leaning forward to lift up your leg. Pause for a
moment with your leg extended before bringing it
back to the front. Repeat with both legs 10 times.
Counter Push-Ups:
Put your arms against a counter. Stand far enough back that your body is
straight in this position, & rest your weight on your toes and palms. Bend
your elbows to lower your body toward the counter. Remain in the
lowered position for a moment before pushing yourself back up. Repeat
10 times.
Healthcare Therapy Services Inc.
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