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Family First Foundation
Basic At-Home Exercises for Youth
No Equipment, No Facilities, No Cost
Just Proven Results!
John Amneus, MA Ed. is currently a Personal Fitness Trainer for people aged 10-70+. As a former Track and Field coach at the NCAA Division I, Division III, Community College, and High School levels, he has an individual training system on a foundation of increasing each person’s “functional strength”.
For more information on the exercises found in this booklet or information regarding Personal Training by John Amneus, MA Ed.
Please call: 1-818-705-6500 ext. 697
Or e-mail: throwjav@yahoo.com
TORSO TRAINING
Torso Training should be the “core” of any exercise routine. Your abdominal muscles and your lower back muscles are what stabilize you and allow you to effectively move the rest of your body. A strong “core” reduces a person’s chance of injury, increases balance and coordination, and improves a person’s physical functionality.
EXERCISE / REPS Dead Bugs 5-20(each side)
DESCRIPTION
Lie supine (on your back) with knees bent and feet flat on the floor. Place your fingertips on your temples.
Focus
Lift one of your knees towards the opposite elbow. To increase difficulty, bring opposite elbow up to touch knee in the middle. Alternate sides.
EXERCISE / REPS Roll-ups 5-20
DESCRIPTION
Lie flat supine (on your back).
Focus
While keeping your feet close to the floor, “roll” your knees to your chest until your rear-end just elevates off the ground. Return to start.
EXERCISE / REPS Superman’s 5-20
DESCRIPTION
Lie flat prone (on your stomach) with arms extended overhead.
Focus
Lift your upper torso off the floor while keeping legs and feet on the floor.
EXERCISE / REPS Reverse Superman’s 5-20
DESCRIPTION
Lie flat prone (on your stomach) with arms extended overhead.
Focus
Lift your knees and thighs off the floor while keeping your torso on the ground.
EXERCISE / REPS Crunch 5-20
DESCRIPTION
Lie supine (on your back) with knees bent and feet flat on the floor. Place your fingertips on your temples.
Focus
Keep your feet flat on the floor and arms along your sides. Reach your hands toward your heels. Keep arms along the ground and allow your body to “crunch-up”.
EXERCISE / REPS Stationary Lunges 5-15 (on each leg)
DESCRIPTION
Stand straight with one foot 2’-3’ in front of the other.
Focus
From the starting position, drop straight down until your back knee approaches the ground. Return to starting position. Keep torso straight up for the duration of the movement.
EXERCISE / REPS Body Squats 5-20
DESCRIPTION
Stand with feet a bit wider than shoulder width and toes pointed slightly outward.
Focus
Keep weight on HEELS for the entire movement. Descend until thighs are parallel (to the ground) or until heels start to lift. Return to start.
EXERCISE / REPS Windshield Wipers 5-20
DESCRIPTION
Lie supine (on your back) with knees bent and shins in the air parallel to the ground.
Focus
Keep arms extended away from your body on floor. Keeping knees together and back flat, touch outside of your leg to the floor. Rotate to the other side.
LOWER BODY TRAINING
Lower Body Training is critical to your overall fitness. Our legs are our transportation and allow us to move from one place to another by using our biggest, strongest muscles. Compromises in your lower body fitness will compromise your ability to move with efficiency. There are many ways in which a person can improve leg strength. Walking, jogging and running are excellent, low cost options. Increase the difficulty by adding hills and stairs. Here are some exercises that will tone, shape and strengthen your legs.
EXERCISE / REPS Leg Extensions 5-15 (on each leg)
DESCRIPTION
Stand straight with feet together, directly under the hips. Stand approx. 3” from a wall.
Focus
From the starting position, lift one knee up to parallel, (90°) then extend the foot straight out toward the wall. Pull your foot back under then lower the knee back to starting position. Repeat.
EXERCISE / REPS Calf Raises 5-20
DESCRIPTION
Stand with feet shoulder width apart.
Focus
Climb as high as you can on your tip-toes. Repeat. For added difficulty, do one leg at a time, or hang heels off a step or curb. AGILITY TRAINING
Agility Training is an activity that will increase your coordination, balance, rhythm, and kinesthetic awareness. It assists you in your ability to change direction and make physical adjustments to your surroundings.
EXERCISE / REPS Marching or High Knees 60 seconds
DESCRIPTION
Stand straight, keep torso tall.
Focus
If just beginning, focus on marching in place with good knee lift. To increase difficulty, run with high knees in place. Involve your arms like you are running.
EXERCISE / REPS Toe Touch Balance 5-20
DESCRIPTION
Stand with feet shoulder width apart. Stand on one foot.
Focus
With opposite hand, touch the foot that is on the ground. Return to original position. Alternate.
EXERCISE / REPS Jumping Jacks 10-80 Jumps
DESCRIPTION
Stand with feet together, hands at your sides.
Focus
Jump lightly and separate your feet before landing (about 18” apart). Your arms lift so hands approach your ears. Jump lightly to return to start position. Repeat with speed.
EXERCISE / REPS Standing Crunches 5-30 (on each side)
DESCRIPTION
Stand straight with feet together, fingers at your temples.
Focus
From the starting position, lift one knee and crunch opposite elbow so they meet in the “middle”. Return to start position, repeat on the opposite side. Alternate quickly for more difficulty.
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Printable Fitness Information |
