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Seated Overhead Raise

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

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arm raise2

Seated Chair Pose

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!

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 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

chair pose

Seated Twist

Welcome to your Workout of the Week, December 18!  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 twist.           

How to perform: Sit up tall and place your hands on the back of your head.  Keep your chest lifted, push your feet into the ground, and twist your body and look over to the left. 

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

Flyer for Seated Twist

seated twist

Seated Elbows to Knees

Welcome to your Workout of the Week, December 23!  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 elbows to knees.            

How to perform: Sit up tall and place your hands on the back of your head.  Bring your left knee up and twist your spine to bring your right elbow to your knee.  Keep your chest lifted and avoid rounding your spine.  

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

Flyer for Seated Elbows to Knees

elbow to knees

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

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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

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