Organic Workout Routine




Squat


Preparation – Hold arms out. Hold/wear a back pack for more weight if you desire.


Execution - Descend until thighs are just past parallel. Extend knees and hips until legs are straight. Keep your back straight. Do not hunch over. Stand back up and repeat until legs burn with pain. Wait two minutes between sets.








Lunge


Preparation – Hold bags or cans if you desire.


Execution - Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg.




Back Lunge – same as Front lunge except step backward.




Chair Dip


Preparation - Mount a sturdy chair that is against a wall (unlike the picture). Put feet up on another chair after your arms gain some strength.


Execution - Lower body until slight stretch is felt in shoulders. Push body up until arms are straight. Repeat.










Bicycle

Preparation - Lie face up on the floor and lace your fingers behind your head.

Execution - Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a 'pedaling' motion.



Curls

Preparation – Find something to hold in each hand (bean cans, bags of rice). After your arms get stronger you may want to invest in some simple dumbbells (can sometimes be found in a thrift store).

Execution – Make a right angle with arm as shown. Curl arm, and then return to right angle.








Preacher Curl

Preparation – Find a sturdy chair. Find something to hold in each hand (bean cans, bags of rice). Sit in chair backwards holding items in each hand.

Execution – Use only one arm at a time (unlike in picture) unless you have a barbell. Let arm extend down. Lift item back up to a 45 degree angle. Repeat until you can’t lift item anymore.




Leg Lift

Preparation - Lie on the floor, legs straight out, hands holding onto the leg of a couch. Execution - Lift your legs straight up (not bending your knees at all) until they are at a ninety degree angle (or close). Lower your legs and repeat without letting your legs touch the floor.




Side Leg Lift


Same as leg lift. Don’t let your leg touch the other leg.





Diamond Pushup


Preparation Move both of your hands under your chest (breast area) and make a pyramid-like with your hands. Your pointing fingers should touch and your thumb should touch on the bottom which forms a diamond.


Execution Slowly adjust and push your body down while you are at the diamond position. Make sure your body is perfectly straight.





Couch Press


Preparation – Picture shows how this in done with a barbell. At home, you will need a couch and about 10, one inch wide books. Place 5 books under each couch leg. Be sure the books won’t slip out from underneath the couch legs. Lie underneath the couch ready to push up one end


Execution – Push up extending arms. Bring down slowly without letting couch legs touch books. For more weight, have wife/husband/significant other sit on the couch.


Warning: This exercise is not suitable for all couches; make sure that if books fall over the couch will not crush your face, or place additional support (books) beside couch legs for safety.




Front Deltoid Raise


Preparation – Find something to hold in each hand (bean cans, bags of rice). After your arms get stronger you may want to invest in some simple dumbbells (can sometimes be found in a thrift store).


Hold weights in each hold with arms down.


Execution – Lift arms out slowly, and then bring back down. Repeat





Side Deltoid Raise




Bent Deltoid Raise




Plank


Preparation / Execution – Hold in the position shown for 30 seconds, increase time steadily over a period of weeks until you are holding for 1 minute and 30 seconds.



Thank you for following along with this workout! Remember, even though we're stuck at home, that's only an opportunity to build more muscles and to stay fit! Try to jog in place or do some cardio to get your heart pumping!