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Fitness Stations PowerPoint Presentation
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Fitness Stations

Fitness Stations

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Fitness Stations

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  1. Fitness Stations Signs created by Pug Parris, Ed.D. McMurry University, Abilene, TX for use In fitness workouts Each station is designed for one minute of activity followed by 5-8 seconds to rotate to next activity.

  2. Neck & Shoulders • Reach one arm behind your back at waist and tilt head to opposite side. • Use opposite hand to apply gentle pressure. • Hold 10-20 seconds on each side.

  3. Achilles Stretch • Hands against the wall. Press belly button forward. • Toes point straight ahead to wall. • Pull back heel downward. • Hold 10-20 seconds with each foot. Press back heel to the floor!

  4. Standing Quads • Grasp one ankle with opposite hand. • Instead of pulling, attempt to straighten the held leg. • Keep head up and trunk straight. • Hold10-20 seconds on each side.

  5. Back Stretch • Sit in chair with feet separated past shoulder width • Place arms to inside of thighs and bring chest down toward the floor. • Reach back as far as you can with arms.

  6. Partner Assisted Shoulder Stretch B A • You are A! • You grasp B’s arms by the wrists and slowly push upward. • Hold the position at shoulder height.

  7. Partner Assisted Shoulder Stretch B A • You are B! • Person A grasps your arms by the wrists and slowly pushes upward. • Hold the position at shoulder height.

  8. Chest Stretch With Chair • Kneel behind chair with both hands on the back • Gradually push your chest downward. • Hold without bouncing.

  9. Psoas Stretch • Keep heel directly under knee of forward leg throughout stretch. • Lay rear knee down and press hip forward toward heel of front foot. • Hold for 10-20 with each leg.

  10. Modified Cobra • Lie prone on the floor with fingertips under your chin. • Slowly press up creating an arch in your back. • Keep belly button on floor and relax all muscles from waist down.

  11. Outer Hip • Place foot across knee and press knee outward. • For more stretch, pull thigh back to chest. • Keep head on floor • Hold for 10-20 with each leg.

  12. Towel Assisted Hamstring Stretch • Hook towel over instep of one foot. • Lay head back and gently try to straighten this leg. • Hold 10-20 seconds on each leg.

  13. Trunk Rotation • Sit with one leg straight. Place other leg on the outside of straight knee. • Place opposite elbow on the outside of knee to rotate body. Keep chin up. • Hold 10-20 seconds on each side.

  14. Lying Hamstring • Gently raise one leg, holding behind knee. • Attempt to straighten the leg while applying gentle pressure. • Hold 10-20 seconds on each leg.

  15. Back-Saver Stretch • Sit with one foot against the wall; hands are clasped behind back. • Press the heel downward, then relax. • Bend forward from hips, keeping lower back as straight as possible. • Repeat with other leg. 2 1

  16. Take off shoes! Watch Sit & Reach!

  17. Sit & Reach • Sit with butt, back, head against the wall. Feet on box. • Extend arms as if diving. • Gently press silver metal bar forward. • Hold the farthest point for 3 seconds.

  18. Put shoes on. Check your S&R results.

  19. Play Z Ball in the middle!

  20. Outer Thigh • Put band around ankles & balance on the leg by wall. • Keep your outside leg straight and lift it until band is tight. • Gently “pulse” band for entire time.

  21. Outer Thigh with other leg. • Turn around! • Repeat with other leg!

  22. Play Z Ball in the middle!

  23. Bicep Curls • Stand on center of tube, holding arms straight to thighs with palms out. • Slowly curl arms up to shoulders--palms to shoulders. • Lower very slowly back to thighs.

  24. Hamstrings w/ Bands • Hook band around one ankle & arch of supporting foot. • Hold onto chair. • Raise foot until band is taut. • Keep knees together. • Slowly “pulse” banded foot back toward buttocks.

  25. Hamstrings w/ Bands on Other Foot • Change band to other foot. • Continue with hamstring curls.

  26. Right Tricep Extension • Right foot stands firmly on lower 1/3 of tube, holding tube in right hand, arm bent, elbow up, hand behind head. (The tube runs up the middle of your butt! Tee hee.) • Slowly straighten right arm to overhead position. • Very slowly return to start. Repeat.

  27. Left Tricep Extension • Stand firmly on lower 1/3 of tube with left foot, holding tube in left hand, arm bent, elbow up, hand behind head. (The tube runs up the middle of your butt! Tee hee.) • Slowly straighten left arm to overhead position. • Very slowly return to start. Repeat.

  28. Play Catch Disc in the middle!

  29. Start standing tall with feet together. • Take a step forward with the right foot, touching left knee to floor. • Knees should be bent only to a 90-degree angle. Keep knee over the heel! • Return to starting position and alternate legs for the duration. Alternate Kneel

  30. Lie on back with bent knees and knees tucked to chest, arms at sides. • Using abdominals, raise hips off the floor. • Knees do not go past shoulders as you repeat and repeat. Reverse Curls

  31. Foot Flexion with Tubes • Put band around tops of feet, then pull handles through on insides of feet. • Hold band tight and slowly plantar flex and dorsi flex the feet.

  32. Inner Thigh • Lay on side with top foot on chair. • Raise lower leg to join top leg. • Return lower leg to floor. • Do 15-20 on each side.

  33. Seated Rows • Extend legs out on the floor with dynaband under arches. • Bend elbows to pull hands up to chest level. • Slowly return to starting position.

  34. Play Catch Disc in the middle!

  35. Overhead Press with Lunges step forward! • Hold bar at chin level. • Step forward on right foot, extend arms overhead. • Slowly return to starting position. • Repeat for duration, alternating legs.

  36. Hula Hoop

  37. Obliques • Tuck chin to chest and raise shoulders from floor. This is starting position. • Extend both arms to one side and raise shoulders 4-6 inches. • Return to starting position. • Alternate side to side.

  38. Squats with Tricep Extensions • Hold tube behind head with palms to front. • As you bend knees, extend arms to sides. • As you stand up, slowly bring arms back to starting position.

  39. Try to Yo-Yo!

  40. V-Ball • Lie flat with ball between ankles. • Raise legs straight overhead. Bring both hands up to hold ball. • Lay down flat again, but take ball to floor behind head. • Raise legs and arms up again and place ball between ankles. • Lower feet/arms to floor. • Repeat. Repeat. Repeat.

  41. Boxer! • Put boxer band behind back and under arms. • Show us your punches! • Don’t forget footwork.

  42. Dance to the music!

  43. Walk briskly

  44. Step & knee lift. • Up with foot in middle of box. • Lift Knee of opposite leg. • Down with one foot. • Down with the other foot. • Alternate lead legs.

  45. Jog in place

  46. Jump Rope

  47. Walk briskly

  48. Step & knee lift. • Up with foot in middle of box. • Lift Knee of opposite leg. • Down with one foot. • Down with the other foot. • Alternate lead legs.

  49. Jog in place

  50. Jump Rope