Cardiac Rehab

BICEP CURL

•  STAND STRAINGHT, TUMMY TUCKED IN, ELBOWS PRESSED IN TO SIDE
• BREATH IN, LIFT DUMBBELLS TO SHOULDER HEIGHT
• BREATHE OUT AND LOWER
• KEEP HEAD UP AND BODY FIRM

FORWARD RAISES

• STAND FEET HIP WIDTH APART, DUMBBELLS IN EACH HAND, PALMS FACING IN
• RAISE DUMBBELLS TO SHOULDER HIEGHT WHILE TURNING PALMS DOWN
• PAUSE, RETURN AND REPEAT.
• CAN BE PERFORMED SITTING ON CHAIR

KNEE RAISES

• STAND FEET HIP WIDTH APART ONE HAND ON CHAIR OR WALL
• LIFT OUTER KNEE AS HIGH AS POSSIBLE
• PAUSE, RETURN AND REPEAT
• EXERCISE CAN BE PERFORMED WITHOUT SUPPORT IF BALANCE IS GOOD

LAT RAISES

•  STAND TALL, FEET ABOUT SHOULDER WIDTH APART, HANDS AT YOUR SIDES HOLDING A DUMBBELL, PALM FACING INWARDS
• ON AN IN BREATH LIFT THE DUMBBELLS OUT TO SHOULDER HEIGHT IN ONE SMOOTH MOVEMENT
• HOLD FOR 1 AND LOWER IN THE SAME WAY
• MAINTAIN GOOD POSTURE THROUGHOUT

LEG EXTENTION

•  SIT ON CHAIR, BACK STRAIGHT TUMMY TUCKED IN, FEET TOGETHER
• RAISE ONE FOOT UNTIL LEG IS PARALLEL TO FLOOR
• PAUSE, LOWER AND REPEAT ON OTHER LEG
• CAN BE DONE WITH AN ANKLE WEIGHT TO INTENSIFY THE EXERCISE

LUNGE

•        STAND UPRIGHT
•        HOLD WEIGHT TO CHEST
•       STEP FORWARD TAKING KNEE OF OTHER LEG CLOSE TO GROUND
•       PUSH BACK TO STANDING FROM HEEL OF FRONT FOOT
•      LOOK FORWARD, MOVE SLOWLY AND MAINTAIN BALANCE

OVERHEAD PRESS

•  STAND FEET HIP WIDTH APART, HANDS AT SIDE HOLDING DUMBBELL IN EACH HAND PALMS FACING IN
• RAISE BUMBBELLS TO SHOULDER HEIGHT, TURNING PALMS OUT, PAUSE
• SLOWLY STRAIGHTEN ARMS TO FULL REACH, PAUSE, LOWER TO SIDES AND REPEAT
• CAN BE PERFORMED SITTING ON CHAIR

STEP UPS

•  STAND FACING STEP
• STEP UP WITH ONE FOOT THEN THE OTHER
• STEP DOWN WITH FIRST FOOT AND THEN THE OTHER AND REPEAT
• KEEP HEAD UP AND BREATH NORMALY
• CAN BE DONE HOLDING WEIHGTS TO INTENSIFY EXERCISE

SQUAT

•  STAND WITH FEET HIP WIDTH APART AND HANDS ON HIPS
•  KEEPING BACK STRAIGHT AND HEAD UP BEND KNEES AS IF SITTING
•  DO NOT BEND LEGS MORE THAN 90º

• STAND HOLDING ON TO BACK OF CHAIR OR LEANING ON A WALL
• LIFT ONE FOOT BEHIND YOU AS HIGH AS YOU CAN
• REPEAT ON OTHER LEG
• CAN BE DONE LYING FACE DOWN AND DRAWING THE HEEL TOWARDS THE BUTTOCK.

STANDING PRESS UPS

•  STAND ARMS LENGTH FROM WALL, FEET TOGTHER
•  ON AN IN BREATH LEAN INTO WALL
•  ON THE OUTBREATH PUSH BACK, DO NOT LOCK ELBOWS.
• KEEP BACK STRAIGHT AND TUMMY TUCKED IN.

TRICEP EXTENSION

•  STAND FEET HIP WIDTH APART, HOLDING DUMBBELL BEHIND HEAD, BY ONE END, IN BOTH HANDS
• RAISE DUMBBELL ABOVE HEAD, ARMS STRAIGHT BUT ELBOWS NOT LOCKED
• PAUSE, LOWER AND REPEAT
• CAN BE PERFORMED SITTING ON A CHAIR

OVERHEAD PRESS

•  STAND FEET HIP WIDTH APART, HANDS AT SIDE HOLDING DUMBBELL IN EACH HAND PALMS FACING IN
• RAISE BUMBBELLS TO SHOULDER HEIGHT, TURNING PALMS OUT, PAUSE
• SLOWLY STRAIGHTEN ARMS TO FULL REACH, PAUSE, LOWER TO SIDES AND REPEAT
• CAN BE PERFORMED SITTING ON CHAIR

STEP UPS

•  STAND FACING STEP
• STEP UP WITH ONE FOOT THEN THE OTHER
• STEP DOWN WITH FIRST FOOT AND THEN THE OTHER AND REPEAT
• KEEP HEAD UP AND BREATH NORMALY
• CAN BE DONE HOLDING WEIHGTS TO INTENSIFY EXERCISE

SQUAT

•  STAND WITH FEET HIP WIDTH APART AND HANDS ON HIPS
•  KEEPING BACK STRAIGHT AND HEAD UP BEND KNEES AS IF SITTING
•  DO NOT BEND LEGS MORE THAN 90º

• STAND HOLDING ON TO BACK OF CHAIR OR LEANING ON A WALL
• LIFT ONE FOOT BEHIND YOU AS HIGH AS YOU CAN
• REPEAT ON OTHER LEG
• CAN BE DONE LYING FACE DOWN AND DRAWING THE HEEL TOWARDS THE BUTTOCK.