Vitality Knights

Get ready to loosen up and prevent injuries with the Head, Shoulder & Arms Rotations exercise!

This routine is perfect for targeting the muscles and joints
that connects your neck to your middle spine and shoulders,
helping you stay agile and healthy.

Did you know that the shoulder-neck and lower back areas are particularly vulnerable to injuries like
pulled and strained muscles, tendons, and ligaments?
That's why it's so important to incorporate exercises like these into your routine.

Stay tuned for pictures, videos, and tips on
how to perfect this routine - you'll be feeling better than ever in no time!

  

Get ready to twist and shout with this great exercise!
Side twists are perfect for targeting the muscles and joints in your lower back,
spine, and hips, helping to strengthen and tone them for better health and fitness.
Plus, by focusing on these areas, you can help prevent injuries to your neck and shoulder,
which are often prone to strains and pulls.
So get ready to feel the burn and improve your overall well-being with side twists.

Stay tuned for pictures, videos, and tips on how to do this exercise!

Full Frontal is a dynamic exercise that will get your muscles warmed up and ready to go!

Picture a wall in front of you that is about to topple over, and you're the only one who can stop it.
In just 10 seconds, you'll engage a variety of muscle groups
as you push with all your might to keep that wall from falling.
And the best part? You'll start seeing results in just a few days!
This exercise is perfect for building strength and endurance.
I can't wait to share pictures, videos, and tips with you soon.
Get ready to push your limits and achieve your goals!

As you become more comfortable with the exercise, you can start engaging more muscle groups.
Begin with your arms, hands, and fingertips,
then add your chest, neck, and abdomen muscles.
Finally, push with your leg using all the power you have.

Stay tuned for pictures, videos, and tips on how to do this exercise!

Looking to warm up and build your strength? Try the Full Frontal exercise! Just imagine that the wall on your right side is falling, and you need to push it back. It only takes 10 seconds of steady effort, but within a few days, you'll be engaging more muscle groups and pushing with all the power you've got.

This exercise is a great starting point for anyone looking to improve their fitness. So get ready to stand at 90 degrees and push that wall back! Stay tuned for pictures, videos, and detailed tips on how to do this exercise properly.

This exercise is used as a starting warm-up and strength builder.
You need to imagine that the wall in the back of you is falling, and you need to push it back. 

It only takes 10 seconds of steady effort but within a few days,
you will engage more muscle groups to be on the tip of your toes,
pushing with all the muscles, you can use with tangible results quickly.​​​

Pictures, videos, and details with tips are coming soon.

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This exercise is used as a starting warm-up and strength builder.
Think the wall on the left side of you is falling. Standing at 90 degrees, you need to push it back. 
Reach the wall with your arm over your head. Hand open and push with the fingertips
using the left side muscles from the toes to the fingertips.   

It only takes 10 seconds of steady effort but within a few days,
you will engage more muscle groups to be on the tip of your toes,
pushing with all the muscles, you can use with tangible results quickly.​​​

Pictures, videos, and details with tips are coming soon.

This is an energizing and fun combination exercise that targets your upper and lower body.
Begin with your arms outstretched and parallel to the ground.
As you bend forward, bring your hands down to touch your toes.
Then, open your arms wide in a circular motion as you bring your torso and head up.

Remember to inhale as you come up and exhale as you go down.

Stay tuned for pictures, videos, and helpful tips to perfect your form and get the most out of this dynamic exercise!

Classic Move  #2 

Get ready to strengthen your legs and glutes with the classic move of squats!
Stand up straight with your feet together and arms by your sides.
Lower your body by bending your knees while keeping your back straight.
As you go down, swing your arms forward until they're parallel to the ground.

When I first tried squats, I could only do five before feeling exhausted.
But I didn't give up! I timed how long I could hold the squat position (11 seconds at first) and kept at it.
Within two months, I was up to 72 reps! Talk about progress!

Remember to breathe in as you go up and exhale as you go down.
Are you ready to take on the squat challenge and see your strength grow?

Pictures, videos, and tips are coming soon!

"Baby steps to a stronger you! These 'half pushups' are inspired by strengthening exercises for babies, because building back and abdomen strength is key to getting ready to walk - or in our case, to achieving your fitness goals!

Get on your hands and knees, with your arms shoulder-width apart and your palms open and flat on the floor. Slowly bring your chest forward as far as you safely can while lowering your torso as low as you can, then bring it back up in a circular motion. Repeat this motion for 72 reps in the forward direction, and then another 72 reps in the backward direction.

And don't forget to breathe! Inhale on the way up and exhale on the way down."

For balance & strength 

Leg Backward High Kicks for Balance and Strength!

Get ready to kick your way to better balance and stronger legs! Start on your hands and knees, with your hands shoulder-width apart and your palms flat on the floor. Lift one leg up and back as far as you can, keeping your hands and one knee on the floor for stability. Then kick with the other leg, reaching as far and as high as you can!

Do 72 reps on one leg, then switch to the other leg and do another 72 reps!

Remember to breathe in when you pull the leg in and exhale when pushing the leg out. You'll feel the burn in your glutes and hamstrings, but the results will be worth it!

Pictures, videos, and detailed tips are coming soon, so stay tuned!

the Supes Wo-Man Stretch:
 

1. Lie down on your belly and reach your arms over your head, stretching your feet and pointing your toes out.

2. Lift your torso and legs off the ground, so that only your belly touches the floor.

3. Hold this position for 10 seconds with steady effort.

The goal is to keep breathing while using as many muscle groups as possible.
To help with counting and breathing, you can try the following:

• In your mind, say "1000" and inhale.
• Exhale and say "one."
• Repeat with the next number until you reach "1000 and 10."

Note that holding your breath can diminish muscle performance and increase heart rate, so it's important to keep breathing.

By pushing with all your muscles, you will feel your strength building up relatively quickly.

Pictures, videos, and more detailed tips are coming soon.

This one is good for many reasons, including enhancing intimacy.
Laying down on your back, arms on your side, bringing the feet in to form a 90% angle on the knees,
then lift your pelvis, squeezing the glute and pelvic muscles.
Repeat 72 times  Breathing note: inhale on the way down, exhale on the way up. Pictures, videos, and details with tips are coming soon.
 

Here are some tips and details on the Pelvic Lift exercise:

1. Lie down on your back with your arms by your sides and your knees bent, forming a 90-degree angle with your feet flat on the ground.
2. Engage your glutes and pelvic muscles as you lift your pelvis up towards the ceiling, squeezing your glutes and holding the position for a second or two.
3. Slowly lower your pelvis back down to the ground, keeping your glutes and pelvic muscles engaged.
4. Repeat the movement for a total of 72 repetitions.
5. Remember to inhale as you lower your pelvis down to the ground and exhale as you lift it up towards the ceiling.

Tips:

• Keep your feet flat on the ground throughout the exercise.
• Keep your neck and shoulders relaxed and avoid tensing them up.
• Focus on engaging your glutes and pelvic muscles throughout the exercise.
• If you feel any discomfort or pain, stop the exercise and consult with a healthcare professional.

Pictures and videos can also be helpful in demonstrating proper form and technique.

Ride the sky

1. Lie on your back with your hands behind your head or neck. You can also place your hands under your glutes to provide more support to your lower back.

2. Lift your legs off the ground and begin to pedal them in a bicycle motion. Keep your knees bent and your feet flexed.

3. As you pedal, focus on engaging your abdominal muscles to lift your shoulders off the ground. This will help you to work your abs more effectively.

4. Aim to do 144 reps, or 72 on each leg.

5. For breathing, try inhaling for two pedal strokes and exhaling for the next two. This will help you to maintain a steady rhythm and engage your core more effectively.

6. Keep your movements slow and controlled. Avoid swinging your legs or using momentum to complete the movement.

7. You can make this exercise more challenging by adding ankle weights or increasing the number of reps. But be sure to listen to your body and not push yourself too hard.

Remember to always warm up before starting any exercise routine and consult with a healthcare professional if you have any concerns or pre-existing medical conditions.

The Supes Wom/Man

While lying down, reach with the hand over the head and stretch your feet, pointing the toes out, then lift the torso and leg so that only a portion of the back touches the floor.
It only takes 10 seconds of steady effort,

The goal is to keep breathing while using the most muscle groups you can. 
In my mind, I say 1000 and inhale, then exhale by saying one, and keep adding the next number after thinking 1000,
so, 1000 and two, 1000 and three, etc., until 1000 and 10. 
NOTE: holding your breath will diminish muscle performance and increase heart bits while running out of breath. 

Once you control the breathing pattern, start engaging more muscle groups. At first, you might be pushing using arms, hands, and fingers tips then you might add the right side of the chest and neck and abdomen muscles, then the right leg pushing with your right foot with all the power you have 

Pushing with all the muscles, you will feel the strength building up relatively quickly.​​​

Pictures, videos, and details with tips are coming soon.

For stair climbing, referencing the 72 steps of the Rocky Steps,
I do at least one set, 72 up & 72 down. 
Walking or jogging has become a 10-12-minute portion of the 30-minute RockyStepsWay routine.

Here are some tips for walking, jogging, and stair climbing
to improve stamina and cardio strength:

1. Walking:

• Start with a warm-up, walk at a steady pace for 5-10 minutes.
• Increase your pace gradually until you are walking briskly.
• Swing your arms back and forth as you walk to increase the intensity of the workout.
• Walk for at least 30 minutes to get a good cardio workout.

1. Jogging:

• Start with a warm-up, jog at a slow pace for 5-10 minutes.
• Increase your pace gradually until you are jogging at a moderate intensity.
• Swing your arms back and forth as you jog to increase the intensity of the workout.
• Jog for at least 20-30 minutes to get a good cardio workout.

1. Stair Climbing:

• Use the stairs instead of the elevator whenever possible.
• Start with a warm-up, and climb the stairs slowly.
• Increase your pace gradually until you are climbing at a moderate intensity.
• Swing your arms back and forth as you climb to increase the intensity of the workout.
• Climb the stairs for at least 10-15 minutes to get a good cardio workout.

Remember to wear comfortable clothing and shoes, stay hydrated, and listen to your body to avoid injury.