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Strength

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Name Description Example
Basic

Chair Stands		 Sit comfortably in chair with hands across chest and feet flat on floor Stand up halfway between sitting and a full-standing position. Pause for 2 seconds and then stand up all the way. Sit back down halfway and pause for 2 seconds Sit down fully. Repeat 10-15 times.
Basic

Heel Raises		 Stand on a step so that the balls of your feet are firmly on the step but your heels are off. Hold on to the railing for balance. Slowly lower your heels until you feel a stretch in your calf and then rise up on your toes as far as you can go. Return to starting position and repeat 12-15 times.
Basic

Chair Crunches		 Sit on the front edge of your chair with both feet flat on floor and arms across chest. Sit up tall and then lean back as far as you can. You should feel a tight contraction in your stomach muscles. Pause for 2 seconds. Return to the starting position. Repeat 12-15 times.
Basic

Stair Step-ups		 Place right foot on first or second step. Without using your hands to help you, slowly step up with your left foot so that both feet are on the step. Return your left foot to the floor. Repeat 12-15 times. Repeat with your left leg.
Basic

Arm Curls		 (1) Grasp a dumbells with a palms forward and shoulder width apart grip. (2) As you curl, allow the elbows to drift forward and finish the curl with the bar on the forehead. As you reverse the action, allow the elbows to drift back to the side of the body.
Basic

Lateral Raises		 (1) Hold a dumbbell in each hand, bend forward a bit, and move the dumbbells together in front of you with your arms extended. Stop so you don't swing the weight. (2) Raise the weights out and up to either side. You should raise the dumbbells somewhat higher than your shoulders.
Basic

Calf Raises		 (1) Stand with dumbbells and arms straight down and at your side. If possible, place the balls of your feet on a 1 to 2 inch platform to increase the range of motion of muscles being worked. (2) If on a platform, start with your heels on the ground and lift up your body to the point where you are standing on your toes. (3) Briefly hold the contraction, and gently lower heel to the starting position. - The entire movement, which should last about four to five seconds, should be deliberate and controlled. The only movement should occur at the ankle joint.
Moderate

Lunges		 Slowly step forward allowing both knees to bend so that the thigh of the forward leg is parallel to the floor and the knee of the rear leg touches the floor. Then, slowly push off with forward leg to return to the starting position. If this movement is too difficult to perform due to weakness, do not perform the full movement.
Moderate

Shoulder Press		 (1) Position dumbbells to each side of shoulders with elbows below wrists. (2) Press dumbbells until arms are extended overhead. Lower and repeat.
Moderate

One-arm Dumbell Row		 (1) Kneel over side of bench with arm and leg to side. Grasp dumbbell. (2) Pull dumbbell up out to side with upper arm perpendicular to trunk until upper arm is just beyond horizontal. Lower and repeat.
Moderate

Shrugs		 (1) While grasping the dumbbells tightly, and your arms at your side, relax your shoulders. (2) Now raise your shoulders as high as you can go. Now slowly return to the starting position while relaxing your shoulders.
Moderate

Wall Push-ups		 Place your hands on the wall at chest height and slightly more than shoulder width apart. Slowly lean forward so that your face almost touches the wall. Keep your body rigid and straight. Slowly push yourself back to the starting position with your arms.
Difficult

Ab Crunches on Ball		 (1) Using the contraction of your abs, crunch upwards and forwards, as shown. At the same time as the upper body comes up, tilt your pelvis forward and push your hips up. This ensures a nice strong crunch. (2) Hold for a few seconds, then release, and lower your upper body and your hips back into the starting position.
Difficult

Push-ups		 (1) Assume a prone position on the floor or other hard surface able to support your body weight. Place your hands under your shoulders with your palms on the ground. (2) Raise yourself using your arms. At this point your weight should be supported by your hands and the balls of your feet. This is the beginning and end position of a single push-up. (3) Lower your torso to the ground until your chest almost touches the ground. Keep your head neutral to prevent either your forehead or your chin touching the ground first. (4) Raise yourself by attempting to push the ground away from you. Continue the push until your arms are just about straight. (5) Repeat steps (3) and (4) for the remainder of the exercise.
Difficult

Seated Knee Raises		 (1) Sit on a chair with legs slightly apart holding onto chair for stability. (2) Slowly raise your knees, then slowly lowering your knees down. (3) Alternative: lift each knee separately for the desired number of repetitions.