WOW

Bodyweight Squat

Welcome to February and your Workout of the Week, February 5! This month we will highlight Riverside Adult Family Medicine, Module 6.

Dr. Faisal A Kanbar-Agha who works in AFM Module 6 will demonstrate 4 exercises he feels are essential in the workplace. Faisal is a fitness enthusiast and loves to exercise. He attends GTX classes at Lifetime Fitness, which focus on strength and cardiovascular endurance. These classes are very challenging as they focus on elevating and varying heart rate zones. Faisal also tries to exercise in the workplace when he has free time.

When he’s not with patients, he does quick energizing movements, such as squats, push-ups and other calisthenics movements. He also encourages his team to exercise, and they enjoy the healthy push.

Great job, Faisal! You and your team are an inspiration and keep up the great work!

Exercise: Bodyweight squat

How to perform: Stand up tall and place your hands on your hips or in front of you. Inhale, push your hips back and sit down as if you are sitting in a chair. Brace your core and keep your chest lifted. Exhale, stand up tall and lock your knees and hips.

Duration: Perform for 10 repetitions.

Bodyweight Squat Flyer

Push Ups

WOW

Welcome to February and your Workout of the Week, February 12! This month we will highlight Riverside Adult Family Medicine, Module 6.

When he’s not with patients, he does quick energizing movements, such as squats, push-ups and other calisthenics movements. He also encourages his team to exercise, and they enjoy the healthy push.

Great job, Faisal! You and your team are an inspiration and keep up the great work!

Exercise: Push-up

How to perform: Place your body in a push-up position with your hands shoulder width apart and feet on the ground. You can perform these on your knees or off your knees. Inhale, slowly lower your chest to the ground while bracing your core. Exhale, extend your arms and return to starting position.

Duration: Perform for 10 repetitions.

Push Up Flyer

Bicep Curls

WOW

Welcome to February and your Workout of the Week, February 19! This month we will highlight Riverside Adult Family Medicine, Module 6.

When he’s not with patients, he does quick energizing movements, such as squats, push-ups and other calisthenics movements. He also encourages his team to exercise, and they enjoy the healthy push.

Great job, Faisal! You and your team are an inspiration and keep up the great work!

Exercise: Bicep curl

How to perform: Stand up tall and hold a weighted object. This can be a soup can, water bottle, or free weight dumbbells. Exhale, bend your elbows and curl the weight up. Exhale, slowly lower the weight down to starting position. Engage your core and keep your chest lifted throughout the exercise.

Duration: Perform for 10 repetitions.

Bicep Curl Flyer

Take the Stairs

WOW

Welcome to February and your Workout of the Week, February 26! This month we will highlight Riverside Adult Family Medicine, Module 6.

When he’s not with patients, he does quick energizing movements, such as squats, push-ups and other calisthenics movements. He also encourages his team to exercise, and they enjoy the healthy push.

Great job, Faisal! You and your team are an inspiration and keep up the great work!

Exercise: Take the stairs

How to perform: Instead of elevator, Dr. Kanbar-Agha takes the stairs to obtain short fitness breaks. You can take the stairs instead of the elevator anytime, anywhere, and this will help with adding more fitness into your day. Remember to not look at your phone while doing this as it can be a distraction!

Duration: Anytime you have down time! A short stair climb goes a long way.

Take the Stairs Flyer

Single Leg Deadlift

WOW

Happy New Year and Welcome to your Workout of the Week, January 8! This month we will focus on smaller groups within Kaiser Permanente departments who are actively taking care of their health thru fitness and exercise.

Mike Ochoa, Doctor of Physical Therapy for Home Health, will demonstrate 4 exercises he feels are essential for movement and mobility. Mike loves CrossFit and has been practicing this sport for 15 years and working out/weight lifting for over 22 years. His deep passion also extends to running and he recently participated in the California International Marathon to finish his first marathon run.

Mike also teaches a monthly exercise class for his coworkers and during class he leads total body conditioning movements and strength training exercises. His coworkers comment that they notice an increase in strength, improved mobility, and they feel their best afterwards.

Finally, Mike also has a YouTube channel called MOVE with Dr. Mike, where he demonstrates free videos on how to build strength, prevent injuries, and build longevity your body. For more information on his YouTube channel, you can subscribe here.

Exercise: Single Leg Deadlift

How to perform: Stand up tall and place your right foot in front with your left foot behind you. Suck in your stomach and lift your back foot up and slowly tilt your torso forward while maintaining a straight spine. Your arms can be held out to help you balance and stabilize. Then slowly return to starting position.

Duration: Repeat for 10 repetitions and switch to the other side.

Flyer for Single Leg Deadlift

Bodyweight Squat

WOW

Happy New Year and Welcome to your Workout of the Week, January 15! This month we will focus on smaller groups within Kaiser Permanente departments who are actively taking care of their health thru fitness and exercise.

Finally, he also has a YouTube channel called MOVE with Dr. Mike, on these free videos, he demonstrates how to build strength, prevent injuries, and build longevity for your body. For more information on his YouTube channel, you can subscribe here.

Exercise: Bodyweight Squat

How to perform: Stand up tall and place your feet shoulder width apart with your toes slightly turned out. Push your hips back as if you’re sitting in a chair while bracing your core and keeping your spine upright. You can reach your arms in front to help you balance. Make sure your knees do not go past your toes and thighs are parallel to the ground. Then stand up tall and return to starting position.

Duration: Repeat for 10 repetitions.

Flyer for Bodyweight Squat

Bodyweight Split Squat

WOW

Happy New Year and Welcome to your Workout of the Week, January 22! This month we will focus on smaller groups within Kaiser Permanente departments who are actively taking care of their health thru fitness and exercise.

Exercise: Bodyweight Split Squat

How to perform: Place your right foot in front and keep your back toes on the ground. While keeping your spine upright, slowly bend your left knee and lower to the ground. Both knees should be at 90 degrees. Slowly straighten both knees and bring back to starting position.

Duration: Repeat for 10 repetitions on both right and left side.

Flyer for Bodyweight Split Squat

Side Plank Clamshell

WOW

Happy New Year and Welcome to your Workout of the Week, January 29! This month we will focus on smaller groups within Kaiser Permanente departments who are actively taking care of their health thru fitness and exercise.

Great job, Mike! Keep being a fitness inspiration within our organization!

Exercise: Side Plank Clamshell

How to perform: Position your body with your right forearm on the ground with your knees bent at 90 degrees. Lift your right hip off the ground while opening your knees and squeezing your glutes and engaging your core. Hold this position for 3 seconds and slowly release.

Duration: Repeat for 10 repetitions on both right and left side.

Flyer for Sid Plank Clamshell

Seated Overhead Raise

WOW

Welcome to your Workout of the Week, December 4! This month we will focus on seated core exercises to strengthen your mid-section and improve overall stability. Best of all, these exercises are all bodyweight and can be performed anywhere and anytime!

Debbie Reitter, Chief Executive Nurse, will demonstrate these exercises. Debbie is a huge advocate for mindfulness and disconnecting from work. One of her favorite things to do is to put away electronic devices so she can listen and enjoy music. She comments that music therapy helps her unwind from a long workday and her current favorite playlist is holiday music. In addition, she understands the importance of fitness, so she walks daily with her Dalmatian.

Great job, Debbie! Something simple as walking and listening to music can help reduce stress and increase physical activity.

Exercise: Seated overhead raise.

How to perform: Sit up tall and reach your left arm above your head with your right hand on your hip. As you reach, lean over to the right and keep your spine elongated.

Duration: Hold for 10 seconds and repeat on both sides.

Flyer for Seated Overhead Raise

Seated Chair Pose

WOW

Welcome to your Workout of the Week, December 11! This month we will focus on seated core exercises to strengthen your mid-section and improve overall stability. Best of all, these exercises are all bodyweight and can be performed anywhere and anytime!

Great job, Debbie! Something simple as walking and listening to music can help reduce stress and increase physical activity.

Exercise: Seated chair pose.

How to perform: Sit up tall and place your hands on your hips while bringing you feet off the ground. Keep your knees at 90 degrees and lean back slightly. You should feel your core engaged and avoid any wobbling or shaking.

Duration: Hold for 20 seconds and repeat multiple times throughout the day.

Flyer for Seated Chair Pose

WOW

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