Free WorkOut Videos

Lady Walking and ExercisingYou should maintain proper posture throughout the day. Why? Because poor posture causes strain on muscles, back and spine. If you are sitting for a long time, make sure you are sitting in a chair that is comfortable and supportive. Try sitting on an exercise ball in order to improve your strength in your back and your posture.

Bodyweight Exercise - Pushups

Exercise regularly to increase your core’s strength. Make sure to focus on your abs and back muscles. Incorporate plenty of strength and flexibility exercises into your exercise regimen to help you keep your core strong and flexible, which reduces the risk for back pain to develop in the future. In fact, a few simple exercises can do wonders for your back pain.

Back pain can most often be the result of being overweight. Start off walking; adding time and mileage to your treks. When you can actually breathe while walking, start a strength and flexibility program. To make sure you keep on task, drag a friend along with you, or if you don’t have a friend available, check out the workout videos on this page.

 

 

7-Day WorkOut Videos

  • PainFreeOutlet.com recommends that you always consult with your doctor before starting any exercise program.
  • You should understand that when performing or participating in any exercise or exercise program, there is always the possibility of physical injury.
  • Should you decide to engage in the following workout videos, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself. And agree to release and discharge PainFreeOutlet.com from any claims, losses, or damages arising out of the website’s content.

 

WorkOut Day The WorkOut Video

Day 1

Leg Blast

  • Warm up
  • SQUATS (1 minute)
  • STATIONARY LUNGES (15 reps per side)
  • STIFF-LEG DEADLIFTS (15 reps)
  • LYING HIP LIFTS (15 reps)

Day 2

Upper Body

  • Warm up
  • STRAIGHT-ARM PLANK (1 minute)
  • ARM CIRCLES (30 seconds forward, 30 seconds reverse)
  • BENT-ARM TO STRAIGHT ARM PLANK (10 reps per arm)
  • TRICEP DIPS ON A CHAIR (15 reps)
  • BENT-ARM PLANK SQUEEZING SHOULDER BLADES (15 reps: slowly lower your body as you squeeze your shoulder blades together, and raise as you separate)

 Day 3

Cardio Blast

  • Warm up
  • JOGGING ON THE SPOT*
  • SKIPPING* (pretend you have a rope for a similar workout)
  • HIGH KNEES* (similar to jogging, but the focus is to get the knees as high as possible)
  • JUMPING JACKS*
  • SQUATS* (slower on the way down fast on the way up)

*All exercises performed for 1 minute

Day 4

Dynamic Upper Body

  • Warm up
  • STRAIGHT-ARM PLANK WITH SHOULDER ROTATION (10 reps)
  • STRAIGHT-ARM PLANK WITH SIDEWAYS MOVEMENT (30 seconds)
  • STRAIGHT-ARM PLANK WITH SIDEWAYS MOVEMENT & PUSH-UPS (30 seconds)
  • BOXING (one foot forward, jab and cross for 30 seconds, then switch feet and repeat)
  • WOOD CHOPPING (swing an imaginary axe towards one side for 30 seconds, then switch sides and repeat)

Day 5

Dynamic  Lower Body

  • Warm up
  • HOP SQUATS* (when coming up from the squat, perform a light hop, 1-2 inches off the ground)
  • LATERAL SQUAT* (step to the side and squat down with your upper body weight over your leg)
  • REVERSE LUNGES* (one foot steps back, then lunge)
  • LUNGE WITH KNEE THRUST* (when coming up from the lunge, the back knee thrusts forward to work hip flexors)
  • HOP SQUATS FOR INNER/OUTER THIGH* (squat down with feet wide, then hop and squat down with feet close together)
  • HURDLERS (while in a sprinter’s position w/ one foot forward & one foot back, reverse foot positions & repeat)

*All exercises performed for 15 reps

Day 6

Core

  • Warm up
  • BENT ARM PLANK (1 minute)
  • STRAIGHT-ARM PLANK WITH KNEE CROSSES (15 reps: snap knee across toward opposite elbow, repeat with other knee)
  • SIDE/1-ARM PLANK (30 seconds per side)
  • LYING LEG RAISES (15 reps: keep lower back flat to use your abs)
  • V-SIT WITH TWIST (15 reps: lean back in a sitting position and twist back and forth; do the same motion with your feet off the ground for a tougher exercise)

Day 7

Isometrics & Stretching

  • Warm up
  • HOLD A SQUAT (1 minute)
  • HOLD A LUNGE WITH ARMS UP (30 seconds per side)
  • 1 LEG, FORWARD LEAN (30 seconds: get upper body as close to parallel to the ground as possible while standing on one leg; repeat with the other leg)
  • SUPERMAN/WOMAN (30 seconds: lying face down, lift arms and legs off the mat, and hold that position)
  • HOLD STRETCHES FOR 10-15 SECONDS (total body stretches from hamstrings all the way to your arms and upper back)

 

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