Patty Pounds Program The 10 Minute Exercise Plan

• Start by walking 5 minutes at a comfortable pace.

• Exercise– Perform each exercise at your tolerance level

and pace for 30 seconds. Do not rest in between the different exercises.

Shoulder Blade Squeeze

• Stand tall, squeeze shoulder blades together and down. Repeat.

Calf Raises

• Stand and then raise straight up unto toes and down. Repeat.

Mini Squats

• Holding on to back of chair or desk. Squat down into “sit” position as low as what is tolerable. Repeat.

Bicep Curls

• Stand tall with good posture, elbows at side. Bend elbows up and lower down. Repeat.

Side Kicks

• Standing tall, tuck abdominals in. Lift one leg out to side (without tipping upper body over). Lower and repeat. Perform 15 seconds on each side.

Backward Kicks

• Standing tall, abdominals tucked in. Squeeze one buttock and lift that leg up. (don’t lean forward with upper body). Lower and repeat 15 seconds on each side.

Wall Push Ups

• Hands on wall with elbows straight, good posture. Lower chest toward wall, then push back up. Repeat.

Arm Raises

• Stand tall, good posture. Raise arms up to shoulder level. (can go higher if tolerable) Lower and repeat.

Balance

• Stand on one leg knee up as high as you can keeping good posture. Hold steady 15 seconds each side.

Side Reach

• Stand tall, reach out toward side and slightly downward. Return and repeat 15 seconds on each side.