Work Out of the Week (WOW)
Welcome to your WOW! A WOW is a short workout such as a tabata, strength training, stretching or stress management exercises that you can do in just a few minutes in your office or over your lunch hour. WOWs are a great way for you to stay on top of your exercise or emotional wellness program. Every week a new WOW will be added to keep you on your toes and excited!! So check back often to maximize your wellness program.
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.
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.
Standing Lateral Raise
Welcome to your Workout of the Week, September 11! 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 lateral raise.
How to perform: Place the band under your left foot and hold the band with your left hand. Exhale, raise the band laterally to the side and keep your elbow straight. Inhale, slowly lower the band back to starting position.
Duration: Repeat for 10 repetitions on the left and right side.
Standing Front Raise
Welcome to your Workout of the Week, September 18! 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 front raise.
How to perform: Place the band under your left foot and hold the band with your left hand. Exhale, raise the band in front of you and keep your elbow straight and your palm facing down. Inhale, slowly lower the band to starting position.
Duration: Repeat for 10 repetitions on the left and right side.
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