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Balance: Standing Knee to Chest

Welcome to your Workout of the Week, November 6!  The theme of this month is to find balance and stability to strengthen your core.  Please be careful while balancing, use good judgement, and keep a chair or desk close by to help you in these exercises.

Molly Cassady, Associate Chief Administrative Officer, will lead the exercises for this month.  Molly understands that to reduce stress and feel your best, exercise and self-care should be a major component of your daily routine.  So, she makes it a priority to exercise daily through weight training and walking on her treadmill.  She also practices yoga to reduce stress and increase her flexibility.

Exercise:  Standing Knee to Chest.        

How to perform: Stand up tall and bring your right knee toward the right side of your chest.  Hold the knee and keep your core engaged.  Avoid any wobbling or shaking by tightening your core muscles and locking out the left knee.

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

Flyer for Standing Knee to Chest

11.6

Balance: Standing Lateral Leg Lift

Welcome to your Workout of the Week, November 13!  The theme of this month is to find balance and stability to strengthen your core.  Please be careful while balancing, use good judgement, and keep a chair or desk close by to help you in these exercises.      

Molly Cassady, Associate Chief Administrative Officer, will lead the exercises for this month.  Molly understands that to reduce stress and feel your best, exercise and self-care should be a major component of your daily routine.  So, she makes it a priority to exercise daily through weight training and walking on her treadmill.  She also practices yoga to reduce stress and increase her flexibility.

Exercise:  Standing Lateral Leg Lift.     

How to perform: Stand up tall and raise you left leg above the ground.  Keep your hands on your hips and push your right foot down while locking your right knee.  Keep your chest lifted and avoid any wobbling or shaking by keeping your core engaged and chest lifted.

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

Flyer for Standing Lateral Leg Lift

11.13

Balance: Standing Reverse Leg Lift

Welcome to your Workout of the Week, November 20!  The theme of this month is to find balance and stability to strengthen your core.  Please be careful while balancing, use good judgement, and keep a chair or desk close by to help you in these exercises.      

Molly Cassady, Associate Chief Administrative Officer, will lead the exercises for this month.  Molly understands that to reduce stress and feel your best, exercise and self-care should be a major component of your daily routine.  So, she makes it a priority to exercise daily through weight training and walking on her treadmill.  She also practices yoga to reduce stress and increase her flexibility.

Exercise:  Standing Reverse Leg Lift.      

How to perform: Stand up tall and place both bands on your hips.  Raise your back leg and lean forward while keeping both legs locked.  Keep your chest lifted, engage your core muscles, and look straight ahead to balance in this position.  If you feel unstable, keep a chair or desk close by to help you balance. 

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

Flyer for Standing Reverse Leg Lift

11.20

Balance: Standing Leg and Arm Raise

Welcome to your Workout of the Week, November 27!  The theme of this month is to find balance and stability to strengthen your core.  Please be careful while balancing, use good judgement, and keep a chair or desk close by to help you in these exercises.

Molly Cassady, Associate Chief Administrative Officer, will lead the exercises for this month.  Molly understands that to reduce stress and feel your best, exercise and self-care should be a major component of your daily routine.  So, she makes it a priority to exercise daily through weight training and walking on her treadmill.  She also practices yoga to reduce stress and increase her flexibility.

Exercise:  Standing Leg and Arm Raise.       

How to perform: Stand up tall and bring your right knee up and both arms.  Extend and reach the arms while keeping your right knee at 90 degrees.  Keep your chest lifted and engage your core muscles.   

Duration: Hold for 10 seconds and repeat the other side.

Flyer for Standing Leg and Arm Raise

11.27

Shoulder Stretch

Welcome to your Workout of the Week, October 2!  This month’s focus on stretches to perform before or after walking.    

Esperanza Chavez (or Espee), Chief Nurse Executive, will demonstrate these exercises.  Espee is passionate about yoga as it helps her stretch her body and relax her mind.  She feels so much better physically and mentally after she practices.  She also loves walking, hiking, and being outdoors in nature.  

October is Walktober, so we are celebrating walking for the month!   

  • GoKP is launching a virtual walking program, and you can walk virtually across various destinations around the world.  To sign up, please click on this link. 
  • If you need some inspiration on where to walk while on campus, we have walking maps that are already created to help motivate and inspire you on your next route!  Please click here for campus walking maps. 

Exercise: Shoulder stretch       

How to perform: Stand up tall and place your left arm across your chest and pull your left elbow with your right hand. 

Duration: Hold for 20 seconds and repeat on both sides.

Flyer for Shoulder Stretch 

10.2

Hamstring Stretch

Welcome to your Workout of the Week, October 9!  This month’s focus on stretches to perform before or after walking.    

Esperanza Chavez (or Espee), Chief Nurse Executive, will demonstrate these exercises.  Espee is passionate about yoga as it helps her stretch her body and relax her mind.  She feels so much better physically and mentally after she practices.  She also loves walking, hiking, and being outdoors in nature.  

October is Walktober, so we are celebrating walking for the month!   

  • GoKP is launching a virtual walking program, and you can walk virtually across various destinations around the world.  To sign up, please click on this link. 
  • If you need some inspiration on where to walk while on campus, we have walking maps that are already created to help motivate and inspire you on your next route!  Please click here for campus walking maps. 

Exercise: Hamstring stretch        

How to perform: Place your right foot in front and bend your left knee.  Push your hips down and back while maintaining an upright spine.  You should feel a deep stretch in the back of your legs.  

Duration: Hold for 20 seconds and repeat on both sides.

Flyer for Hamstring Stretch

10.9

Chest Opener

Welcome to your Workout of the Week, 10/16!  This month’s focus on stretches to perform before or after walking.    

Esperanza Chavez (or Espee), Chief Nurse Executive, will demonstrate these exercises.  Espee is passionate about yoga as it helps her stretch her body and relax her mind.  She feels so much better physically and mentally after she practices.  She also loves walking, hiking, and being outdoors in nature.  

October is Walktober, so we are celebrating walking for the month!   

  • GoKP is launching a virtual walking program, and you can walk virtually across various destinations around the world.  To sign up, please click on this link. 
  • If you need some inspiration on where to walk while on campus, we have walking maps that are already created to help motivate and inspire you on your next route!  Please click here for campus walking maps. 

Exercise: Chest opener        

How to perform: Place both hands on your ears and keep your chest lifted.  Pull your elbows back and look to the wall behind you. 

Duration: Hold for 20 seconds.

Flyer for Chest Opener

10.16

Calf Stretch

Welcome to your Workout of the Week, 10/23!  This month’s focus on stretches to perform before or after walking.    

Esperanza Chavez (or Espee), Chief Nurse Executive, will demonstrate these exercises.  Espee is passionate about yoga as it helps her stretch her body and relax her mind.  She feels so much better physically and mentally after she practices.  She also loves walking, hiking, and being outdoors in nature.  

October is Walktober, so we are celebrating walking for the month!   

  • GoKP is launching a virtual walking program, and you can walk virtually across various destinations around the world.  To sign up, please click on this link. 
  • If you need some inspiration on where to walk while on campus, we have walking maps that are already created to help motivate and inspire you on your next route!  Please click here for campus walking maps. 

Exercise: Calf stretch         

How to perform: Place your right foot in front and left foot behind you.  Bend your right knee and keep your left leg straight.  Keep your chest lifted and lean forward.   

Duration: Hold for 20 seconds and repeat on both sides.

Flyer for Calf Stretch 

10.23

Chest and shoulder stretch

Welcome to your Workout of the Week, 10/30!  This month’s focus on stretches to perform before or after walking.    

Esperanza Chavez (or Espee), Chief Nurse Executive, will demonstrate these exercises.  Espee is passionate about yoga as it helps her stretch her body and relax her mind.  She feels so much better physically and mentally after she practices.  She also loves walking, hiking, and being outdoors in nature.  

October is Walktober, so we are celebrating walking for the month!   

  • GoKP is launching a virtual walking program, and you can walk virtually across various destinations around the world.  To sign up, please click on this link. 
  • If you need some inspiration on where to walk while on campus, we have walking maps that are already created to help motivate and inspire you on your next route!  Please click here for campus walking maps. 

Exercise: Chest and shoulder stretch

How to perform: Place your hands behind you and interlace your fingers.  Pull your hands back and lift up.  You should feel a deep stretch in your shoulders and chest.    

Duration: Hold for 20 seconds.

Flyer for Chest and Shoulder Stretch

10.30

Standing Overhead Press

Welcome to your Workout of the Week, September 4!  This month’s focus is to stretch out your shoulder with the help of a resistance band.   

Dusty Miller, Chief Administrative Officer—Sacramento, will demonstrate these exercises.  Dusty has a deep passion for exercise and tries to go to the gym every morning to weight train.  He also enjoys cardiovascular exercise, which includes basketball, running, and cycling.  Finally, he understands that nutrition is important to his overall health, so he tries to eat healthy by increasing his fruit and vegetable intake and reducing his consumption of processed foods.

Dusty, you are an inspiration!  Thank you for role modeling health and wellness as a leader.

Exercise: Standing overhead press.      

How to perform: Place the band under your left foot and hold the band with your left hand.  Exhale, push the band above the head and straighten your elbow.  Inhale, return the band to starting position.    

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

Flyer for Standing Overhead Press

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