Exercises

CalendarFit exercises can be performed anywhere. No gym, machines or equipment are needed. Each CalendarFit workout starts with a simple warm-up session to get your blood flowing and muscles primed.  From there, you'll complete a handful of exercises as part of each CalendarFit 15-minute workout and finish off with a nice stretch to cool you down.



WARM-UP

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Warming-up before any workout is essential to increase blood flow to your muscles and prepare your body for non-resting state movement. Warming-up is vital to have your muscles function properly and mitigate the possibility of injury during a workout. The CalendarFit warm-up consists of six different exercises over a total of two minutes. You should move from exercise to exercise without resting in between.

Time: ~2 minutes

  • Jog in Place [15 seconds]

    • Make sure to move your arms and keep a nice and easy pace to get your blood flowing. Remember that this is a warm-up.

  • Front Claps [15 seconds]

    • Stand straight with your feet shoulder-width apart. Extend both arms out to your side at should level, keeping your elbows locked. Move your arms at the same time in front of your chest and clap your hands. Pull your arms back out to your side and repeat at a consistent, controlled pace.  Remember that this is a warm-up.

  • High Knees [15 seconds]

    • Stand straight with your feet hip-width apart. In an exaggerated running motion, lift your right knee toward your chest and place it back on the ground. Follow immediately by lifting your left knee toward your chest and continue to alternate knees at a consistent, controlled pace. Remember that this is a warm-up.

  • Arm Circles [15 seconds forward, 15 seconds backward]

    • Stand straight with your feet shoulder-width apart. Extend both arms out to your side at should level, keeping your elbows locked. Move both arms in a circular motion forward at a consistent, controlled pace, and then switch to a backward motion after 15 seconds. Remember that this is a warm-up.

  • Butt Kicks [15 seconds]

    • Stand with your feet hip-width apart and your knees slightly bent. Transition your weight primarily to the balls of your feet, while your heels still touch the floor. Bend your elbows and hold your hands in close to your body. Kick your right foot up to your right buttock so that your heel touches it. Your right thigh should be almost perpendicular to the floor. Quickly switch to kick your left foot up to your left buttock and repeat. Remember that this is a warm-up.

  • Jumping Jacks [15 seconds]

    • Yes, good old jumping jacks. Stand with your feet together and your hands down by your side. In a single motion jump your feet out to the side and raise your arms above your head. Then reverse that motion by jumping back to the starting position, all at a consistent, controlled pace. Remember that this is a warm-up.


EXERCISES


STRETCH

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Stretching relaxes tension in your muscles after working out. It has can decrease next-day soreness in your body and can also be a major factor in increasing balance, coordination and flexibility. The CalendarFit stretching routine consists of ten different stretching movements over a total of about two minutes.

Time: ~2 minutes

  • Toe Touch Stretch [10 seconds]

    • Stand with your feet shoulder-width apart, keeping your toes facing straight forward. Bend at the waist and extend your arms downward toward your toes. Stretch as far as you can until you feel tension in the back of your legs and lower back, and hold in that position.

  • Quad Stretch [10 seconds - each leg]

    • Stand on one leg with your knees touching. If you need to, grab hold of a chair or wall for support. Grab your left foot with your left hand and pull toward your buttocks. Do your best to keep your chest upright, and don't worry about how close your foot is to your buttocks. Keep your focus on getting a good stretch in your quad. Hold in that position and then switch to the other leg.

  • Side Lunge Stretch [10 seconds - each leg]

    • Stand and take a wide stance with your legs, turning your feet out approximately 45 degrees. Bend the left knee and lunge slightly to the left side, straightening the right leg and hold in that position. Go back to the standing up straight and repeat on the other side.

  • Overhead Triceps Stretch [10 seconds - each arm]

    • Stand with your feet shoulder-width apart, arms extended overhead, and bend your right elbow so your right palm is touching your upper back. Then reach your left hand over to grasp just below your right elbow. Gently pull your right elbow back and towards your head, and hold in that position. Switch arms and repeat.

  • Cross-Body Shoulder Stretch [10 seconds - each arm]

    • Stand with your feet shoulder-width apart and raise your right arm up to shoulder height, moving it across the front of your body. With your left arm, pull the right arm as close to your chest as possible, and hold in that position. Switch arms and repeat.

  • Butterfly Stretch [10 seconds]

    • Sit on the ground with your knees out to your side, each knee bent so that the bottoms of your feet are touching each other in front of you. Place your hands on your ankles and use your elbows to push your knees closer to the floor. Fold your upper body forward over your feet, keeping your back straight, and hold in that position.