During these unusual times, it’s more important than ever that we are SAFE, CONNECTED, andphysically ACTIVE. Move United is committed to helping you do that with our free #AdaptAtHome Fitness Kits and a variety of exercises below to choose from. The Move United Fitness Kits contain elastic bands, a latex-free ball, a cordless jump rope, and towel to help you stay moving at home. You can tune into the #AdaptAtHome Virtual Calendar for live events or check out the different exercises and challenges below.
Note: To view the exercises below, click the plus sign (+) button to expand! Remember, all participants should exercise in an open space, modify tasks as they see fit, and hydrate appropriately.
Move United Elastic Bands
Ankle Flexion and Extension
Target Area: Ankles
Description: To perform the exercise, please follow the steps below: 1. Wrap the band around one foot and hold one end of the band with each hand 2. Decide whether you are complete inversion or eversion (internally rotating or externally rotating) 3. Place both pieces of the exercise band in one hand – you will want want the exercise band in the hand opposite of the direction you are going to move in. Example: If you are performing ankle inversion with your right foot, you want both bands in the left hand (opposite side). 4. While holding the band, bend the elbow slightly and point it facing outward (causes tension in the band) 5. Move the ankle slightly internally (inversion) or externally (eversion) to the point where your exercise band has tension 6. Repeat performing the other exercise on the same ankle 7. Repeat performing both exercises on the opposite ankle
Workout Ideas: 3 sets of 5 repetition, 2 sets of 10 repetitions, Slow inversion 1, 2 3 and eversion slow flex 1, 2, 3, Hold inversion or eversion while resisting in the opposite direction with the band
Modifications: A partner can hold the band in the opposite direction, less tension in band to make it easier, more tension in band to make it harder.
Ankle Inversion and Eversion
Target Area: Ankles
Description: To perform the exercise, please follow the steps below: 1. Wrap the band around one foot and hold one end of the band with each hand 2. Sit upright 3. Extend arms forward towards foot 4. Extend foot downward toward the ground (point foot forward) 5. Slowly relax foot and bring it back up towards your body 6. Repeat on other foot
Workout Ideas: 3 sets of 5 repetitions, 2 sets of 10 repetitions, Slow extension 1, 2 3 and slow flexion 1, 2, 3, Hold flexion or extension while resisting in the opposite direction with the band
Modifications: A partner can hold the band in the opposite direction, less tension in band to make it easier, more tension in band to make it harder.
Hammer Curl/Bicep Curl
Target Area: Arms (Biceps and Triceps)
Description: To perform the hammer curl exercise, please follow the steps below: 1. Loop the band underneath your feet, footplate, or underneath your bottom 2. Turn wrists to face inward or toward each other 3. Brace your core 4. Pull straight upwards with elbows tucked into the side of your body (elbows bent 90 degree) 5. Extend arms back down
To perform the bicep curl exercise, please follow the steps below: 1. Loop the band underneath your feet, footplate, or underneath your bottom 2. Turn wrists to face upwards or toward the sky 3. Brace your core 4. Pull straight up towards body with elbows tucked into the side of your body (elbows bent 90 degree) 5. Extend arms back down
Workout Ideas: Wrists face inward or towards each other ,Wrists facing upward or towards the sky, 3 sets of 8 repetitions, 3 sets of 10 repetitions, 3 sets of 12 repetitions, Slow out 1, 2 3 and slow in 1, 2, 3
Modifications: Use one arm at a time, less tension in band to make it easier, more tension in band to make it harder.
Bench Press
Target Area: Arms and Chest
Description: To perform the exercise, please follow the steps below: 1. Place the band flat on the ground 2. Lay on your back where the exercise band is near your rib/upper back and has equal parts on the left and right side of your body 3. Hold one end of the band in each hand 4. Lay head back flat back on the floor 5. Bend knees up and place feet flat on the floor 6. Lift arms and shoulders outward to make a “T” with your both 7. Press arms straight up 8. Lock out arms 9. Slowly bend elbows and lower arms back down to the ground until elbows touch the floor
Workout Ideas: 3 sets of 8 repetitions, 3 sets of 10 repetitions, 3 sets of 12 repetitions, Slowly push up 1, 2 3 and slowly relax 1, 2, 3
Modifications: Use one arm at a time, less tension in band to make it easier, more tension in band to make it harder, use a bench to increase range of motion.
Seated Clamshell
Target Area: Legs (Inner and Outer Thighs)
Description: To perform the exercise, please follow the steps below: 1. Tie the ends of the exercise band together 2. Bend down and wrap the band around your knees (right above your knees) 3. Place feet firmly on the ground 4. Sit upright in your chair 5. Brace your core 6. Press knees outward 7. Pull knees together slowly 8. Repeat process
Workout Ideas: 3 sets of 8 repetitions, 3 sets of 10 repetitions, 3 sets of 12 repetitions, Slow out 1, 2 3 and slow in 1, 2, 3
Modifications: Keep one leg stationary while the other leg moves, loosen or tighten the band circumference to increase or decrease difficulty, wrap exercise band around something stationary to move instead of wrapping around both legs.
Dead Lift
Target Area: Legs (Glutes, Hamstrings, and Quadriceps) and Back (Latissimus Dorsi and Trapezius)
Description: To perform the exercise, please follow the steps below: 1. Bend over and place the band underneath your feet while holding onto the two ends with each hand 2. Stand with your feet shoulder width apart 3. Lean over slightly to where you back is at about a 45 degree angle (band should be loose) 4. Bend your knees slightly 5. Turn your wrists towards your body or have back of your wrists away from you 6. Hinge your hips back (push your hips backwards slightly) 7. Sit down into a your hinge 8. Stand straight up where your knees are extended and the exercise band has tension (keep hands where they are) 9. Push hips back into the hinge and bend knees slightly
Workout Ideas: 3 sets of 8 repetitions, 3 sets of 10 repetitions, 3 sets of 12 repetitions, Slow up 1, 2 3 and slow down 1, 2, 3
Modifications: Complete activity in seated position, only lower until knees instead of dead lifting from the floor, widen leg stance, perform activity without band first.
Flys
Target Area: Chest and Shoulders (Deltoids and Pectorals)
Description: To perform the exercise, please follow the steps below: 1. Place the band underneath your bottom where there is an equal amount of space remaining on each side of the band 2. Grip the end of each side of the band with your hand 3. Extend arms down to the ground 4. While keep your arms straight, lift your arms directly up to the sky so your arms make the letter “T” or your arms directly out to the side like airplane wings 5. Slowly lower your arms in a controlled manner
Workout Ideas: 3 sets of 8 repetitions, 3 sets of 10 repetitions, 3 sets of 12 repetitions, Slow up 1, 2 3 and down in 1, 2, 3
Modifications: Lift one arm at a time, wrap band around stationary object and pull, shorten or lengthen exercise band to increase or decrease tension.
Pike Stretch on the Floor
Target Area: Hamstrings
Description: To perform the exercise, please follow the steps below: 1. Sit on a flat surface with your legs outstretched in front of you 2. Place feet together 3. Wrap band around the feet so both hands are holding onto one end of the exercise band 4. Take a deep breath and exhale 5. Push pelvis back and lean forward 6. Inhale and lift chest slightly 7. Exhale and pull exercise band towards your body to move deeper into the pike stretch
*This exercise can also be done with the Move United Towel!
Workout Ideas: Hold for 10 seconds, Hold for 30 seconds, Stretch one leg at a time, Bounce in the direction of the stretch two times and hold on the third
Modifications: Stretch one leg at a time, shorten or lengthen exercise band to increase or decrease tension, wrap band around stationary object and pull.
Pike Stretch in a Chair
Target Area: Legs (Quadriceps)
Description: To perform the exercise, please follow the steps below: 1. Sit in a chair 2. Place feet together 3. Wrap band underneath your feet or foot plate and hold one end of the exercise band in each hand 4. Take a deep breath, brace your core, and pull exercise band towards body (bringing yourself lower to the ground) 5. Inhale and lift chest slightly 6. Exhale and pull exercise band towards your body to move deeper into the pike stretch
Workout Ideas: Hold for 10 seconds, Hold for 30 seconds, Stretch one leg at a time, Bounce in the direction of the stretch two times and hold on the third
Modifications: Stretch one leg at a time, shorten or lengthen exercise band to increase or decrease tension, wrap band around stationary object and pull.
Seated Row
Target Area: Back (Latissimus Dorsi and Rhomboids) and Arms (Biceps)
Description: To perform the exercise, please follow the steps below: 1. Loop the band underneath your feet, footplate, or underneath your bottom 2. Hold each side of the band in each hand with wrists facing forward 3. Inhale and take a deep breath 4. Brace your core 5. Bend elbows to pull band towards your upper body; shoulders and elbows should come even with each other 6. Exhale and extend arms back down to the ground *Participants may also turn wrists inward and elbows will come back behind you
Workout Ideas: 3 sets of 12 repetitions, 3 sets of 10 repetitions, 3 sets of 8 repetitions, Slow up 1, 2 3 and slow down 1, 2, 3
Modifications: Use one arm at a time, less tension in band to make it easier, more tension in band to make it harder, sit on exercise band rather than underneath feet.
Tricep Extension
Target Area: Arms (Tricep), Shoulders, Chest, Back
Description: To perform the exercise, please follow the steps below: 1. Tie the ends of the exercise band together 2. Bend down and wrap the band around your knees (right above your knees) 3. Take a stance where your feet are slightly larger than your knees 4. Slight bend in your knees 5. Push your bottom slightly backward 6. Slowly begin stepping right to left or left to right in one direction 7. Repeat process
Workout Ideas: 10 steps in each direction, 2-3 sets of 10 steps, Slow and controlled steps, Hold additional weight
Modifications: Shorten and lengthen exercise band to increase or decrease tension, loop one end to a stationary object.
Lateral Walk
Target Area: Legs (Inner and Outer Thigh) and Glutes
Description: To perform the exercise, please follow the steps below: 1. Hold exercise band in one arm and extend arm straight towards sky above and slightly behind head 2. With the opposite hand and arm, reach down and grip the other side of the band low behind your back 3. With the arm above your head, extend your elbow and arm all of the way up to the sky (elbow should be facing out) 4. Switch arms to perform exercise on opposite arm
To perform the exercise in front of your body, please follow the steps below: 1. Hold the exercise band with your hand on top of the band 2. With the other hand, hold the exercise band with a little tension close to your chest 3. With the arm away from your chest and elbow facing outward, extend arm directly out in front of your body on a level plane
Workout Ideas: 3 sets of 12 repetitions, 3 sets of 10 repetitions, 3 sets of 8 repetitions, Slow extension 1, 2 3 and slow relaxation 1, 2, 3
Modifications: Loosen or tighten the band circumference to increase or decrease difficulty, take larger or wider steps, take slower steps sideways, bend knees further to sit more into a squatted position.
Move United Ball
Abdominal Twists
Target Area: Core (Abs and Obliques)
Description: To perform the exercise on the ground, please follow the steps below: 1. Place ball on the ground 2. Sit on the ground and hold the ball in both hands 3. Bend knees and place feet flat on the ground 4. Sit upright and lean back slightly to point where your core is engaged 5. Optional: Lift feet 1-3 inches off the ground and balance on your bottom 6. Keep back straight and chin lifted 7. Twist upper body from side to side while holding the ball and tap ball on the ground to the opposite side near your hip; can make an rainbow from one hip to the other (tapping ball on the ground is not mandatory)
To perform the exercise in a chair please follow the steps below: 1. Sit in a chair 2. Hold the ball in both hands 3. Sit upright in chair 6. Keep back straight and chin lifted 7. Twist upper body from side to side while holding the ball and bring ball down towards the opposite side near your hip (can make an rainbow from one hip to the other)
Workout Ideas: Count 1 on left, 1 on right (1-1) or count 1 on left, 2 on right (1-2), 3 sets of 10 repetitions on each side, 3 sets of 15 repetitions on each side, 3 sets of 25 repetitions on each side
Modifications: Stay seated in chair or move onto floor, lift feet off the ground and balance on bottom.
Crunches
Target Area: Core and Arms (Shoulders, Biceps, Triceps)
Description: To perform the exercise while on the ground, please follow the steps below: 1. Place ball on the ground 2. Lay flat on your back on the ground 3. Bend knees and place feet flat on the floor or bend knees and bring them close to your chest to where your legs are parallel to the ground (bent at 90 degrees) 4. Hold the ball with both hands straight above your face while laying on your back 5. Brace your core and while using your abs, lift your upper body off the ground to where your shoulder blades are no longer touching the floor. Note: You can either lift directly up to the sky to engage your upper abs or crunch towards your knees/lower body to engage your entire abs. 6. Relax abs and slowly bring your upper body back down to the floor 7. Repeat process
To perform the exercise in a seated position, please follow the steps below: 1. Hold the ball with both hands near your chest or slightly above your head 2. Sit upright in the chair 3. Brace core 4. Using your abs, curl/fold/lean your upper body forward and bring ball towards knees 5. Relax abs and slowly sit back in your chair to be in the upright position 7. Repeat process
Workout Ideas: 3 sets of 10 repetitions, 3 sets of 25 repetitions, 3 sets of 50 repetitions, Static hold at the top of the crunch, Crunch diagonally to the left or right, Sit-ups
Modifications: Lean forward in chair and back, complete full sit-ups, focus on upper abs reach to sky vs. reaching towards knees.
Push-Ups
Target Area: Arms (Biceps, Triceps, Deltoids, Trapezius), and Core
Description: To perform the exercise on the ground, please follow the steps below: 1. Place ball on the ground 2. Start in a push-up position (feet are on the ground or knees can be on the ground, hands are directly underneath your shoulders, straight arms, back flat, head neutral) 3. Carefully place hand on top of the exercise ball; hand should be in the middle of the ball to balance 4. Brace core 6. Keep back flat; hips should be lower than your back 5. While balancing on the ball, slowly bend both arms (one arm will need to bend further) as far as you can go to perform the push-up 6. Straighten arms back to push-up position 7. When finished with the first arm, roll the ball over to the opposite hand and repeat the process
Workout Ideas: 3 sets of 8 repetitions, 3 sets of 10 repetitions, 3 sets of 12 repetitions, 4-count push-ups (1, 2, 3, 4)
Modifications: Hold plank position with hand on the ball, start with ball in towards chest and push directly out in front of you in a seated position.
Description: To perform the exercise in a seated position, please follow the steps below: 1. Hold the ball with both hands near your chest with elbows pointing to outward 2. Sit upright in the chair with your back flat and shoulders down/relaxed 3. Lift chin and keep it back (don’t lean forward) 3. Brace core 4. Push arms upwards to the sky/straighten arms up to the sky 5. Bend elbows and bring the ball back down to your chest 7. Repeat process Note: This exercise can also be done in a standing position.
*This exercise can also be done with the Move United Exercise Bands!
Workout Ideas: 3 sets of 8 repetitions, 3 sets of 10 repetitions, 3 sets of 12 repetitions, Slow up 1, 2 3 and down in 1, 2, 3
Modifications: Hold ball in one hand at a time, lift ball as high as you can go, lift ball directly in front of you from your knee upwards so your arm is parallel to the ground.
Tricep Extension
Target Area: Triceps
Description: To perform the exercise in a seated position, please follow the steps below: 1. Hold the ball with both hands near your chest with elbows pointing to outward 2. Sit upright in the chair with your back flat and shoulders down/relaxed 3. Lift chin and keep it back (don’t lean forward) 3. Brace core 4. Push arms upwards to the sky/straighten arms up to the sky 5. Bend elbows and bring the ball back down to your chest 7. Repeat process Note: This exercise can also be done in a standing position.
Workout Idea: 3 sets of 8 repetitions, 3 sets of 10 repetitions, 3 sets of 12 repetitions, Slow up 1, 2 3 and down in 1, 2, 3
Modifications: Start with ball at the chest and straighten arms out in front of you rather than going behind your head, complete skill without ball.
Supermans/Superwomans
Target Area: Core and Back
Description: To perform the exercise on the ground, please follow the steps below: 1. Place ball on the ground 2. Lay flat on your stomach with arms stretched out directly in front of you on the ground 3. Legs and feet can be slightly spread apart or placed together 4. Hold ball with both hands directly in front of you 5. Squeeze core and back muscles 6. Keep head neutral looking towards the ground 7. While keeping arms and legs straight, slowly lift upper body (arms, ball, chest) and lower body (feet, knees, lower quads) 1-3 inches off the ground to be an arch body or banana position 8. Slowly lower body back down to the ground 9. Repeat the process
Workout Ideas: 3 sets of 8 repetitions, 3 sets of 10 repetitions, 3 sets of 12 repetitions, Slow up 1, 2, 3 or slow down 1, 2, 3, Hold upper body and lower body off the ground (10, 30, 45 seconds)
Modifications: Hold position without ball while laying down, hold ball above head in seated position, isolate upper body lift or lower body lift, superman/superwoman rocks.
Other Ideas for Exercise Ball
Target Area: Full Body
Workout Ideas: Playing catch, kick, or roll ball back and forth with a partner, Dribbling ball with upper body, Chest pass or bounce pass with a partner, Bouncing ball off the ball and catching it, Playing fetch with a pet, Sport-specific activities: Basketball, Soccer, Kickball, Volleyball, Bowling.
Move United Cordless Jump Rope
Forward Jumping
Target Area: Core, Arms (Biceps and Shoulders), and/or Legs (Quadriceps, Calves, Glutes)
Description: To perform the exercise in a seated position, please follow the steps below: 1. Hold one jump rope handle in each hand with the rope and plastic ball towards your fingers 2. Sit up straight in chair 3. Lift chin and keep head forward 4. Keep shoulders relaxed and down 5. Bend and tuck elbows in towards the side and hold jump rope hands out to the side away from your body 6. Brace core 7. Rotate forearms and wrists in small circles moving forward/counterclockwise to turn the jump rope handles Optional: Straighten and lift arms directly out to the side (body makes the letter “T”) and repeat process
To perform the exercise in a standing position, please follow the steps below: 1. Hold one jump rope handle in each hand with the rope and plastic ball towards your fingers 2. Stand upright with feet together 3. Lift chin and keep head forward 4. Keep shoulders relaxed and down 5. Bend and tuck elbows in towards the side and hold jump rope hands out to the side away from your body 6. Brace core 7. Rotate forearms and wrists in small circles moving forward/counterclockwise to turn the jump rope handles 8. While the weight of the cordless jump rope is in the downward motion, jump with feet together one time; imagine a rope is going around your body and you must jump over it 9. Continue to jump while you turn the jump rope handles Optional: Straighten and lift arms directly out to the side (body makes the letter “T”) and repeat process
Workout Ideas: One or both arms for 15 seconds, One or both arms for 30 seconds, One or both arms for 60 seconds, One or both arms for 30 turns, One or both arms for 50 turns, One or both arms for 100 turns
Modifications: One arm at a time, move jump rope up/down or side to side instead of circles, march while standing instead of jumping.
Backward Jumping
Target Area: Core, Arms (Biceps and Shoulders), and/or Legs (Quadriceps, Calves, Glutes)
Description: To perform the exercise in a seated position, please follow the steps below: 1. Hold one jump rope handle in each hand with the rope and plastic ball towards your fingers 2. Sit up straight in chair 3. Lift chin and keep head forward 4. Keep shoulders relaxed and down 5. Bend and tuck elbows in towards the side and hold jump rope hands out to the side away from your body 6. Brace core 7. Rotate forearms and wrists in small circles moving backwards/clockwise to turn the jump rope handles Optional: Straighten and lift arms directly out to the side (body makes the letter “T”) and repeat process
To perform the exercise in a standing position, please follow the steps below: 1. Hold one jump rope handle in each hand with the rope and plastic ball towards your fingers 2. Stand upright with feet together 3. Lift chin and keep head forward 4. Keep shoulders relaxed and down 5. Bend and tuck elbows in towards the side and hold jump rope hands out to the side away from your body 6. Brace core 7. Rotate forearms and wrists in small circles moving backward/clockwise to turn the jump rope handles 8. While the weight of the cordless jump rope is in the downward motion, jump with feet together one time; imagine a rope is going around your body and you must jump over it 9. Continue to jump while you turn the jump rope handles Optional: Straighten and lift arms directly out to the side (body makes the letter “T”) and repeat process
Workout Ideas: One or both arms for 15 seconds, One or both arms for 30 seconds, One or both arms for 60 seconds, One or both arms for 30 turns, One or both arms for 50 turns, One or both arms for 100 turns
Modifications: One arm at a time, move jump rope up/down or side to side instead of circles, march while standing instead of jumping.
Crossover Jumping
Target Area: Core, Arms (Biceps and Shoulders), and/or Legs (Quadriceps, Calves, Glutes)
Description: To perform the exercise in a seated position, please follow the steps below: 1. Hold one jump rope handle in each hand with the rope and plastic ball towards your fingers 2. Sit up straight in chair 3. Lift chin and keep head forward 4. Keep shoulders relaxed and down 5. Cross one arm in front of your body down towards the opposite hip (you can do one hand at a time or both arms – you could make an “X” in front of your body with your arms) 6. Brace core 7. Rotate forearms and wrists in small circles moving backwards/clockwise to turn the jump rope handles Optional: You can also focus on one hand at a time and only turn one jump rope.
To perform the exercise in a standing position, please follow the steps below: 1. Hold one jump rope handle in each hand with the rope and plastic ball towards your fingers 2. Stand upright with feet together 3. Lift chin and keep head forward 4. Keep shoulders relaxed and down 5. Cross one arm in front of your body down towards the opposite hip (you can do one hand at a time or both arms – you could make an “X” in front of your body with your arms) 6. Brace core 7. Rotate forearms and wrists in small circles moving backwards/clockwise to turn the jump rope handles 8. While the weight of the cordless jump rope is in the downward motion, jump with feet together one time; imagine a rope is going around your body and you must jump over it 9. Continue to jump while you turn the jump rope handles Optional: You can also focus on one hand at a time and only turn one jump rope.
Workout Ideas: One or both arms for 15 seconds, One or both arms for 30 seconds, One or both arms for 60 seconds, One or both arms for 30 turns, One or both arms for 50 turns, One or both arms for 100 turns
Modifications: One arm at a time, move jump rope up/down or side to side instead of circles, march while standing instead of jumping.
Lasso Jump Roping
Target Area: Core, Arms (Biceps and Shoulders), and/or Legs (Quadriceps, Calves, Glutes)
Description: To perform the exercise in a seated position, please follow the steps below: 1. Hold one jump rope handle in each hand with the rope and plastic ball towards your fingers 2. Sit up straight in chair 3. Lift chin and keep head forward 4. Keep shoulders relaxed and down 5. Raise arm above head and directly up to the sky with up rope facing upward 6. Brace core 7. Rotate forearms and wrists in small circles moving forward/counterclockwise or backward/clockwise to rotate the jump rope handles (jump rope will now be in a horizontal plane – similar to helicopter blades) To perform the exercise in a standing position, please follow the steps below: 1. Hold one jump rope handle in each hand with the rope and plastic ball towards your fingers 2. Stand upright with feet together 3. Lift chin and keep head forward 4. Keep shoulders relaxed and down 5. Raise arm above head and directly up to the sky with up rope facing upward 6. Brace core 7. Rotate forearms and wrists in small circles moving forward/counterclockwise or backward/clockwise to rotate the jump rope handles (jump rope will now be in a horizontal plane – similar to helicopter blades) Optional: While the weight of the cordless jump rope is on one side or the other (inside towards your body or outside away from your body), you can jump with feet together.
Workout Ideas:One or both arms for 15 seconds, One or both arms for 30 seconds, One or both arms for 60 seconds, One or both arms for 30 turns, One or both arms for 50 turns, One or both arms for 100 turns
Modifications: One arm at a time, raise jump rope handle vertically away from face instead of lifting above head, march while standing instead of jumping.
Jumping at Different Speeds
Target Area: Core, Arms (Biceps and Shoulders), and/or Legs (Quadriceps, Calves, Glutes)
Description: To perform the exercise in a seated position, please follow the steps below: 1. Hold one jump rope handle in each hand with the rope and plastic ball towards your fingers 2. Sit up straight in chair 3. Lift chin and keep head forward 4. Keep shoulders relaxed and down 5. Bend and tuck elbows in towards the side and hold jump rope hands out to the side away from your body 6. Brace core 7. Rotate forearms and wrists in small circles moving forward/counterclockwise to turn the jump rope handles 8. To increase the speed of how fast your cordless jump rope is turning, increase the speed of your wrists turning 9. To decrease the speed of how fast your cordless jump rope is turning, decrease the speed of your wrists turning 10. Experiment with the different speeds and complete workouts with varying speeds/repetitions Optional: Straighten and lift arms directly out to the side (body makes the letter “T”) and repeat process
To perform the exercise in a standing position, please follow the steps below: 1. Hold one jump rope handle in each hand with the rope and plastic ball towards your fingers 2. Stand upright with feet together 3. Lift chin and keep head forward 4. Keep shoulders relaxed and down 5. Bend and tuck elbows in towards the side and hold jump rope hands out to the side away from your body 6. Brace core 7. Rotate forearms and wrists in small circles moving forward/counterclockwise to turn the jump rope handles 8. While the weight of the cordless jump rope is in the downward motion, jump with feet together one time; imagine a rope is going around your body and you must jump over it 9. To increase the speed of how fast your cordless jump rope is turning, increase the speed of your wrists turning 10. To decrease the speed of how fast your cordless jump rope is turning, decrease the speed of your wrists turning 11. Experiment with the different speeds and complete workouts with varying speeds/repetitions 12. Continue to jump while you turn the jump rope handles Optional: Straighten and lift arms directly out to the side (body makes the letter “T”) and repeat process
Workout Ideas: One or both arms for 15 seconds, One or both arms for 30 seconds, One or both arms for 60 seconds, One or both arms for 30 turns, One or both arms for 50 turns, One or both arms for 100 turns
Modifications: Turn jump rope handles to a beat of a song to keep consistent rhythm, one arm at a time, move jump rope up/down or side to side instead of circles, march while standing instead of jumping.
Move United Towel
Slider Arm Circles
Target Area: Arms and Core
Description: To perform the exercise, please follow the steps below: 1. Start in a push- up position (feet are on the ground, hands are directly underneath your shoulders, straight arms, back flat, head neutral) 2. Place towel flat underneath one hand 3. While holding the push-up position, use your arm to slide the towel in a clockwise or counterclockwise circle 4. Switch directions of the arm circles 5. Switch towel to opposite hand ad repeat process
Workout Ideas: 3 sets of 8 repetitions per arm, 3 sets of 10 repetitions per arm, 3 sets of 12 repetitions per arm, Clockwise or counterclockwise, Big arm circles or small arm circles
Modifications: Perform exercise from knees or sitting on your bottom, hold plank position instead of circling.
Plank Sliders
Target Area: Arms and Core
Description: To perform exercise focusing on the stability, please follow the steps below: 1. Place the towel flat on the ground 2. Start in a push-up position (feet are on the ground, hands are directly underneath your shoulders, straight arms, back flat, head neutral) with one hand on the towel 3. While the one hand is using the towel and working on the stabilizer muscles, brace core and lift the other arm directly in front of you in the air 4. Optional: Lift on directly out to the side afterwards; you can do front arm raises first and side arm raises second or you can combine 5. Repeat the process on opposite arm
To perform exercise focusing on the stability, please follow the steps below: 1. Place the towel flat on the ground 2. Start in a push-up position (feet are on the ground, hands are directly underneath your shoulders, straight arms, back flat, head neutral) with one hand on the towel 3. Brace core 4. While supporting weight on opposite arm, slide the hand on the towel directly forward as far as you can go 5. Slide towel back underneath you in the push-up position 6. Optional: Slide arm directly out to the side afterwards; you can do front arm slides first and side arm slides second or you can combine 5. Repeat the process on opposite arm
Workout Ideas: 3 sets of 8 repetitions per arm, 3 sets of 10 repetitions per arm, 3 sets of 12 repetitions per arm
Modifications: Perform exercise from knees or sitting on your bottom, hold plank position instead of circling, tap hand in front of body or tap on the side instead of sliding.
Back Lunges
Target Area: Legs (quadriceps, hamstrings, glutes)
Description: To perform the exercise, please follow the steps below: 1. Start in the standing position with feet together 2. Place towel on the ground underneath one foot 3. Place hands on your hips, keep them down towards your sides, or hold something for stability (upright foam roller, wall, etc.) 4. Step one foot or slide one foot behind you while bending your front knee to 90 degrees; your knee should not pass over your front foot 5. The bent back leg should either lightly tap the ground or come within 1-2 inches of the ground 6. Push off your back foot and stand up to meet both feet together 7. Switch legs and repeat process
Workout Ideas: 3 sets of 8 repetitions per leg, 3 sets of 10 repetitions per leg, 3 sets of 12 repetitions per leg, 10 lunge pulses per leg, Forward lunges
Modifications: Use upright foam roller, chair, or wall for additional support, go as low as you can, hold lunge in static position, pulse lunges, forward lunges.
Sliding Squats
Target Area: Legs (quads, hamstrings, glutes, inner and outer thighs)
Description: To perform the exercise, please follow the steps below: 1. Place the towel flat on the ground 2. Stand with feet slightly apart and place one foot directly on the towel 4. Keep chest up and stand tall 3. While placing weight on one leg, slide and extend the leg on the towel directly out to the side 4. Bend the knee of the leg that is bearing all of the weight; do not your knee pass over your toe (sit back slightly) 5. Push off your weight bearing leg and straighten leg 6. While the weight bearing leg is straightening, slide the foot on the towel back towards your other foot and stand upright with both feet together 7. Switch the towel to the other foot and repeat the process
Workout Ideas: 3 sets of 8 repetitions per leg, 3 sets of 10 repetitions per leg, 3 sets of 12 repetitions per leg
Modifications: Use upright foam roller, chair, or wall for additional support, go as low as you can, hold squat in static position, pulse squats.
Inchworms
Target Area: Hamstrings, Core, Arms, Shoulders
Description: To perform the upper body inchworms from your knees using towel, please follow the steps below: 1. Sit upright on your knees with your feet tucked behind you 2. Reach down to the ground and place hands directly on flat towel 3. Placing your weight on the towel, brace core and slide the towel directly out in front of your body so your entire body is stretched out in front of you; should extend as far as you can until you feel like you will fall 4. Brace your core and pull entire upper body back up into push up position with straight arms 5. Repeat the process
To perform the lower body inchworms with the towel, please follow the steps below: 1. Place towel flat on the ground 2. Start in a push-up position (feet are on the ground, hands are directly underneath your shoulders, straight arms, back flat, head neutral) with feet both feet on the towel 3. Brace core 4. Without bending your knees, use your core to slide your legs up towards your hands as far as you can go (will mostly likely end where your hips were) 5. Brace core and slide legs back out to a push-up position
To perform the upper body inchworms without the towel, please follow the steps below: 1. Stand with your feet together or stand with your feet slightly apart 2. Reach forward towards the ground and “walk” hands out in front of you/move hands forward one by one until your body is stretched out to a push-up position. 3. Try to keep legs as straight as possible as you “walk” your hands out in front of you 4. “Walk” or move your hands back towards your feet 5. Once hands are back towards your feet, stand up right 6. Repeat the process
Workout Ideas: 3 sets of 8 repetitions, 3 sets of 10 repetitions, 3 sets of 12 repetitions, Clockwise or counterclockwise, Move upper body or lower body
Modifications: Complete exercise from knees, move hands forward or backward one by one (“walking hands”).
Description: To perform the exercise, please follow the steps below: 1. Place towel underneath one foot 2. Start in a push- up position (feet are on the ground, hands are directly underneath your shoulders, straight arms, back flat, head neutral) 3. Using the foot that is on top of the towel, bend knee directly into chest 4. Extend leg back out to push-up position 5. Switch towel to opposite foot and repeat
Workout Ideas: 3 sets of 8 repetitions per leg, 3 sets of 10 repetitions per leg, 3 sets of 12 repetitions per leg, Slow in 1, 2, 3 and slow out 1, 2, 3
Modifications: Bring knee up towards chest as far as you can, tap foot into chest and back out (rather than bringing it all the way up to stomach).
Hip and Quad Stretch
Target Area: Hip flexors, Quadriceps, Hamstrings, Abs, Obliques, Chest, Back
Description: To perform the exercise, please follow the steps below: 1. Bend both knees and place them on the ground with your feet directly behind you 2. Place one leg straight out in front of your body 3. Plant foot flat on the ground 4. Bend front knee and push hips forward; do not let your knee move over your front foot 5. Keep chest up and chin forward 6. Hold the towel in both hands and stretch both arms above your head reaching to the sky 7. Lean back/arch back slightly until you feel a stretch in your quadricep/obliques 8. Inhale and push hips a little further forward/push into stretch a little further 9. Optional: Lean body to the left or right to get a targeted stretch in your obliques 10. Relax arms and bring knees back together 11. Repeat process with other leg
Workout Ideas: Hold for 15 seconds on each leg, Hold for 30 seconds on each leg
Modifications: Use upright foam roller, chair, or wall for balance, place hands on hips hold higher surface (table or desk) for upright stabilization, perform activity seated with arms stretched up to the sky with the towel.
Pike Stretch
Target Area: Hamstrings
Description: To perform the exercise, please follow the steps below: 1. Sit on a flat surface with your legs outstretched in front of you 2. Place feet together 3. Wrap towel around the feet so both hands are holding onto one end of the exercise band 4. Take a deep breath and exhale 5. Push pelvis back and lean forward 6. Inhale and lift chest slightly 7. Exhale and pull towel towards your body to move deeper into the pike stretch
*This exercise can also be done with the Move United Exercise Bands!
Workout Ideas: Hold for 10 seconds, Hold for 30 seconds, Stretch one leg at a time, Bounce in the direction of the stretch two times and hold on the third
Modifications: Stretch one leg at a time, reach as far as you can, use Move United exercise bands to stretch, use a larger towel for more length.
Tricep Stretch
Target Area: Triceps
Description: To perform the exercise, please follow the steps below: 1. Choose to either perform the stretch standing or seated 2. Sit up straight or stand up tall with shoulders back 3. Hold the towel in one hand and raise it straight above your head 4. Bend your elbow and allow to dangle the towel behind your back; elbow should be facing out to the side 5. With the opposite hand, reach behind your back and grab the other end of the towel 6. Gently pull down with the bottom hand to feel the stretch in the arm 7. Relax both arms and bring them down to your sides 8. Switch the towel into the opposite hand and repeat the process
Workout Ideas: Hold for 15 seconds per arm, Hold for 30 seconds per arm, Hold for 45 seconds per arm
Modifications: Use Move United exercise bands to stretch, use a larger towel for more length, bring arm across the front of the body and pull other arm towards chest, perform stretch without pulling towel down with other hand.
Full Body Workouts
Workout #1
Target Area: Full Body
Description: Join us for a mother-daughter duo in the Move United #AdaptAtHome Fitness session with Kira Stevens and Mia Erickson Stevens, where we will be focusing on seated and standing exercises! Kira is a Move United Elite Team member and multi-sport athlete and Mia is a US Masters Swim Coach and USA Triathlon and Track and Field Coach. This 30-minute session will use the equipment from the Move United #AdaptAtHome Fitness Kit, but if you don’t have a kit, you can still participate without equipment or bring your own towel, resistance bands, and ball!
Workout #2
Target Area: Full Body
Description: Join us for a Move United #AdaptAtHome Fitness session with Abbey Hauser, where we will be focusing on seated and standing exercises! Abbey Hauser is a 25-year old adaptive athlete with Classical Ehlers-Danlos Syndrome and other related orthopedic disabilities. Abbey is a multi-sport athlete, certified personal trainer and functional movement specialist, she is passionate about adaptive sports and connecting people with forms of activity that feel good for their bodies. This 30-minute session will use the equipment from the Move United #AdaptAtHome Fitness Kit, but if you don’t have a kit, you can still participate without equipment or bring your own towel, resistance bands, and ball!
Workout #3
Target Area: Full Body
Description: Join us for a Move United #AdaptAtHome Fitness session with Rachel Kahn, where we will be focusing on seated and standing exercises! This 30-minute session will use the equipment from the Move United #AdaptAtHome Fitness Kit. If you don’t have a kit, you can still participate without equipment or bring your own towel, resistance bands, and ball! Rachel is a Bay Area Outreach and Recreation Program fitness instructor, Nationally Certified Pilates teacher, Certified Strength and Conditioning Specialist, and is in the process of becoming a certified massage therapist.
Workout #4
Target Area: Full Body
Description: Join us for the second Move United #AdaptAtHome Fitness session with Rachel Kahn, where we will be focusing on seated and standing exercises! This 30-minute session will use the equipment from the Move United #AdaptAtHome Fitness Kit and build off of the first workout with Rachel. If you don’t have a kit, you can still participate without equipment or bring your own towel, resistance bands, and ball! Rachel is a Bay Area Outreach and Recreation Program fitness instructor, Nationally Certified Pilates teacher, Certified Strength and Conditioning Specialist, and is in the process of becoming a certified massage therapist.
Workout #5
Target Area: Full Body
Description: Tune in for the final Move United #AdaptAtHome Fitness session with Rachel Kahn, where we will be focusing on seated and standing exercises! This 30-minute session will use the equipment from the Move United #AdaptAtHome Fitness Kit and build off of the first workout with Rachel. If you don’t have a kit, you can still participate without equipment or bring your own towel, resistance bands, and ball! Rachel is a Bay Area Outreach and Recreation Program fitness instructor, Nationally Certified Pilates teacher, Certified Strength and Conditioning Specialist, and is in the process of becoming a certified massage therapist.
Workout #6
Target Area: Full Body
Description: Join us for a Move United #AdaptAtHome Fitness session with Nicole Ver Kuilen, co-founder of Forrest Stump, where we will be focusing on seated and standing exercises! Nicole is a multi-sport athlete who has completed a 1,500 mile triathlon down the Pacific Coast to help advocate and educate others on the barriers individuals face to live full and health lives. This 30-minute session will use the equipment from the Move United #AdaptAtHome Fitness Kit, but if you don’t have a kit, you can still participate without equipment or bring your own towel, resistance bands, and ball!
During these unusual times, it’s more important than ever that we are SAFE, CONNECTED, and physically ACTIVE. Move United is committed to helping you do that with our free 
