10 Exercises to Get You Ready For Your Next Home Project
When building, renovating, or working on a DIY project it’s easy to forget the amount of stress that is placed on our bodies. The last thing we want is an injury! These 10 exercises are to help you to get strong for any home project. Before jumping right into exercise it’s always good practice to do a little warm up. This can be as simple as 50 jumping jacks, a brisk walk around the block, or a 10 minute jog/cycle.
Once warmed up it’s best to start with some stretching like these three arm stretches!
a) Stretch your shoulders by holding your elbow with the opposite arm. Stretch on both arms and hold for at least 30 seconds.
b) This stretches your back and shoulders, with one arm reach for your back, with the other hand place on elbow and push for a deeper stretch. If your flexible connect your arms behind your back.
c) With your legs hip distance apart reach one arm overhead to curve your side. Hold this for at least 30 seconds.
May seem simple but it’s always important to strengthen your arms. We used paint cans since it’s reno exercise time! Try doing 3 sets of 10 on each arm.
a) Start with arms on either side of your body. Legs hip distance apart.
b) Begin lifting the weight towards your shoulder with a slight twist in the wrist. Make sure to keep your elbow in the same position.
Squats are a great all body strengthener, and get you ready to do some heavy lifting. Start with 10 squats, move slowly to work the muscles more.
a) Start with feet shoulder distance apart, straight spine.
b) Start to lower into a sitting position with your bum sticking out, make sure to keep your knees at a 90 angle. If you can see your toes when you are in a squat position then you are in a good position.
c) For more of a challenge add weights!
As stated in the title this exercise is for your triceps. You will need a stable surface to practice this exercise. A chair or bench should work fine. Complete 3 reps of 15.
a) Start with your arms on the chair to hold you up, have your heels up.
b) Slowly lower yourself down so you are hovering above the ground.
c) Push yourself back up! You should really feel it in your triceps.
Be a superhero and rescue your lower back with this exercise. There are three different phases depending on how flexible you are. No matter how much of a hero you are it’s best to do this exercise in three steps working up to the most challenging position which is “c”.
a) Lie flat on your stomach with your chin tucked in a little. Raise your arms in front of you and hold for 45 seconds. Once this is completed move on the b)
b) Lying flat on your stomach raise your legs and arms slightly. You should feel your core and back working. Hold this for 45 seconds.
c) If you feel flexible enough on your third time reach behind with your arms for your feet. Pull your legs and arms up, you might rock a little but that will give your core a little extra challenge.
This is a great exercise for your core. There are a few different variations displayed in the images below. Start with holding side plank on each side for 45 seconds. Work your way up, and see how long you can hold it for! Always make sure your wrist is aligned with your shoulder.
a) This is a side plank to start with, have your knee resting on the ground for added support. Work on tightening your core!
b) This is level 2 side plank, make sure your hips are level, and not sagging.
c) For another challenge try lifting one leg to create a star. If you have difficulty keeping your spine straight then try plank b) or a)
Uses a lot of different muscles that will prep your legs for long days on your feet! Feel free to add weights like a couple paint cans to make it more challenging. Try 2 sets of 15 lunges on each leg.
a) Start in a standing pose hip distance width apart.
b) Using a little power take a large step forward and bend into your front knee making sure to not over extend your knee, it should be a 90 degree angle.
c) For more of a challenge dip your back knee lower to the ground, our add a weights to your hands like we did!
This is a variation on a push up combined with some yoga moves. It is more challenging than a push up but is great for your whole body! Try 2 sets of 10.
a) Start in a “V” position (similar to downward dog).
b) Slowly as if there is a bar you are trying to go under lower yourself without touching the ground and move your head and chest up into a upward dog position.
c) Go back under the bar and return to “V” formation.
This exercise makes doing crunches a little more fun! The motion should replicate what you do when you are cycling on a bicycle. Do 30 at a fast pace, and 15 and a slow pace.
a) Start by lying on your back with your hands behind your neck and your legs in the air.
b) Lift your left elbow to reach your right knee, move back to neutral position.
c) Lift your right elbow to touch your right knee. You’ve completed one rep!
It’s all about being level with this one, it gets tiring quick but don’t give up! Keep those legs up. There are three different variations of leg raises you can try.
a) Simply hover your legs above the ground and hold for 45 seconds. Repeat 3 times.
b) Lift your legs to a 90 degree angle and lower without touching the ground. Complete 2 sets of 15.
c) Scissor your legs back and forth holding each leg at the top for 15 seconds before switching legs. Make sure your legs don’t touch the floor!
