health & wellness systems, inc.
The elementals home workout program is designed to give the beginner
exercises he/she can do within your home.
Remember, it is necessary to have a balanced diet along with proper
supplementation to achieve and maintain health and fitness goals.
It is necessary to warm up before any exercise is attempted.
We have included some warm up exercises for you.
elementals home exercise routines
•Warm up exercises
•Lower body exercises
•Upper body exercises
A simple and effective exercise for
warming up the body, as well as
lubricating all the major joints.
As with all co-ordination exercises, start by
learning the basics, before progressing.
Begin with your legs, stride forward with
one leg, whilst taking the other leg back.
You only need to stride a short distance,
remembering not to allow your knee to go to far forward.
Once you can do this, bring in the arms, either taking both arms forward and back together,
or alternate them with the opposite leg, i.e. left leg forward at the same time the right arm
goes forward, then simply take both the leg and arm back, before repeating again on the
The Warm Up
Start with your feet shoulder width apart,
with your hands either by your sides, or
Jump up a few inches, with the aim to take
your feet out to the side, approximately
double shoulder width.
You can at the same time take your hands
also out to the side, raising them to
shoulder level or above, before returning
them back to your side when you bring your
The exercise can be made harder by
holding small weights in your hands.
Stand tall with your feet shoulder width apart, with your hands
by your sides, or placed out horizontally to aid your balance.
Stride forward with one
leg, so that your thigh
is parallel to the floor,