1. The "How"
DYNAMIC WELLNESS "NO EXCUSES" WORKOUT
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© DW GROUP, LLC 2008

2. The "How"
DYNAMIC WELLNESS "NO EXCUSES" WORKOUT
"Instructor William Baird leads
employees in no-sweat workouts
during their lunch break."
© 2009 DW GROUP, LLC

3. STRENGTH TRAINING TIPS
3 Things to remember when Strength Training
1. Use good form! This is the most
important thing. Good form will help you
get the most out of your time and help
prevent injury.
2. Do all exercises S-L-O-W-L-Y!
This will ensure your effort is most
effective.
3. Visualize the muscle you are
exercising. For example when you
are doing bicep curls mentally focus on
the bicep muscle.
© 2009 DW GROUP, LLC

4. Don’t Forget to Warm-Up
The Flying Wave
Triggers release of Synovial Fluid
Warm up our joints as well as our muscles
Plus it’s just plain FUN
© 2009 DW GROUP, LLC

5. THE “GOOD MORNING”
Strengthens lower back and helps prevent back
problems; stretches and strengthens hamstring and glute
muscles
Correct Form
Keeping your back flat, rise slowly focusing your effort on your lower back muscles.
Repeat the movement, keeping your lower back and abdominal muscles engaged the whole time.
Repetitions
Do three sets of 12 – 15 repetitions, resting for 10-20 seconds between sets. © 2009 DW GROUP, LLC

6. THE PUSH-UP
The classic tried
and true upper
body exercise.
Strengthens chest,
shoulders, triceps
and upper back
muscles
Correct Form
It is really important to perform
this movement slowly with your
mental focus targeted on the
chest, shoulder and arm muscles.
Repetitions Do 2-3 sets of as
many push ups as you can. Rest
30-45 seconds between each set.
© 2009 DW GROUP, LLC

7. THE “Knees” PUSH-UP
© 2009 DW GROUP, LLC

8. The Squat
Awesome leg and lower body exercise
involves almost all of the leg muscles
Correct form—Keeping back straight bend the knees and slowly lower your
body focusing on the leg muscles. Pause and return to almost upright without
locking the knees. Do 2-3 sets of 8-12 repetitions. © 2009 DW GROUP, LLC

9. THE LUNGE
Excellent all around leg muscle movement. Strengthens
thigh muscles, butt muscles, and calves
The Lunge and the Squat use similar muscle groups so if you are just starting out pick
one or the other. Try them both and see which works best for you.
Stand with left leg in front of you and your right leg behind you in a balanced position.
Slowly lower your body until your back knee is within 2 inches of the floor. Slowly return
to a nearly upright position and repeat. Repetitions Try for 6 – 12 repetitions per leg
© 2009 DW GROUP, LLC

10. THE ABS
CRUNCH
Strengthens and tightens
abdominal muscles
Correct Form
Lie on the floor with knees bent, feet flat and
hands touching the sides of your head or
crossed over your chest.
Using your stomach muscles, slowly raise your
back to approximately 4-7 inches off the floor.
Slowly lower to nearly touching the floor without
relaxing the muscles.
NOTE: It is important to keep the stomach
muscles engaged the entire time.
Repetitions
Try for 10 – 20 repetitions initially. The goal is to
work up to 3 sets with only about 20 seconds
between sets, doing as many repetitions as you
can for each set.
© 2009 DW GROUP, LLC

11. © 2009 DW GROUP, LLC