FitLife Exercise Incentive Program
Monthly Exercises with Descriptions
July 2006 – Present Day
For more information about the FitLife Exercise Incentive Program, or the exercises below –
please contact Employee Recreation & Wellness at EmpRec@unchealth.unc.edu or (919) 966-9967
July 2006
August
2006
Chest Fly
Lunge
• Lie on back.
• Hold weights in hands, arms at side, elbows bent as shown.
• Lift arms up and overhead.
• Return to start position and repeat.
 Hold weights in hands.
• Step forward and bend knees until in a lunge position.
• Slowly bend both knees to lower trunk toward floor.
• Slightly straighten knees to raise up.
• Continue to lower and raise while in lunge position.
September
2006
October
2006
November
2006
December
2006
Shoulder Press
Squat
Low Back
Chest Press
• Sit or stand.
• Hold weights in hands, arms at side, elbows bent, as shown.
• Lift weights up and overhead.
• Return to start position and repeat.
• Stand on both legs.
• Hold weights in both hands.
• Bend knees to 90 degrees.
• Straighten knees.
• Repeat.
 Lying on chest or on all fours, lift the opposite arm and opposite leg
simultaneously
 Hold for 5 seconds
 Then switch
• Lie on bench press bench.
• Grasp bar.
• Lift bar off of support.
• Lower bar to chest.
• Push bar up.
• Repeat and place bar back on support when finished.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
January
2007
Crunch
February
2007
Toe Raise
March
2007
April 2007
Wrist Curls
Lateral Raise
• Lie on back with knees bent, and hands clasped behind neck.
• Raise shoulders up until they clear the floor and return to start
position for one set.
• For the other two sets,
• Raise left shoulder toward right knee, return to floor.
• Lift right shoulder toward left knee, return to floor.
• Sit, grasp heel with one hand.
• Pull up on big toe with other hand.
• Grasp weight with hand.
• Place forearm on table with hand off edge of table, palm up as
shown.
• Move wrist upward.
• Return to starting position.
• Sit with proper posture.
• Raise arms to shoulder height, out to sides elbows bent.
• Squeeze shoulder blades together, and relax.
 Keep elbows bent.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
May 2007
Upright Row
June 2007
--
July 2007
August
2007
Push-Up
Kickbacks
• Stand with weight in hands in front of hips, elbows straight.
• Lift weight upward toward chin, bending elbows.
• Keep hands close to chest.
• Lower and repeat.
--
-• Begin lying on floor, as shown.
• Push up, extending to straight elbows.
• Maintain a straight back.
• Lower to floor and repeat.
• Stand, leaning over chair or table, arm back, elbow bent, as shown.
• Hold weight in hand.
• Straighten elbow through available range.
• Return to start position.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
September
2007
Reverse Leg
Kick
October
2007
Front Raise
November
2007
December
2007
Pilates Flaps
Hammer Curls
• Begin in four point kneeling.
• Lift one leg up, keeping knee bent.
• Lower and repeat.
 Pivoting on your hips, balancing with your torso and legs in the air –
gently flap your arms at your side.
 Start with 40 flaps, then rest.
 Start again with 30 flaps
 Start again with 20 flaps.
• Stand with feet hip distance apart.
• Begin with weights in hands, palms inward.
• Bend elbow of one arm, bringing weight up and out slightly to
outside of shoulder.
 Keep palms inward.
• Lower while raising other weight in same manner.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
• Lie on back holding knee from behind, pulled toward chest, as shown.
• Gently straighten leg.
• Repeat with other leg.
January
2008
Hamstring
Stretch
February
2008
Overhead
Tricep Press
• Stand in front of pulley.
• Grasp handle in hand, palm up.
• Pull up, bending at elbow.
• Straighten elbow and repeat.
March
2008
Lower Back
Stretch
• Sit in chair with knees apart.
• Slowly bend forward and reach between legs.
• Hold stretch and return to sitting position and repeat.
April 2008
Side Raise
• Sit with proper posture.
• Raise arms to shoulder height, out to sides elbows bent.
• Squeeze shoulder blades together, and relax.
 Keep elbows bent.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
May 2008
June 2008
July 2008
August
2008
Cat Stretch
 Begin in 4 point kneeling, back in neutral position.
 Tuck chin in and continue by rounding back upward one segment at a
time.
 Reverse by letting back arch one segment at a time, but keep neck in
neutral at the end.
Bent Over Row
• Begin in position shown. Right leg bent, toes forward, right
arm on right thigh, left leg straight and extended back, toes pointed to
left. Keep back straight, parallel to floor, with shoulders squared.
• Begin with weight on floor.
• Raise it up to abdomen, keeping elbow close to side.
• Lower and repeat.
Gluteal Stretch
• Lie on back, knees bent.
• Move left ankle over right knee.
• Gently lift right knee up to chest until stretch is felt.
• Repeat with other leg.
Wall Squats
• Place ball between back and wall.
• Slowly bend knees to 90 degrees.
• Hold for 5 seconds, and return to standing position.
• Repeat.
 Maintain proper low back posture.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
September
2008
October
2008
Jumping Jacks
Supine Knee
Side to Side
• Stand with arms at sides and legs together.
• Jump up and move legs to side while raising arms out to sides and
overhead.
• Jump again and return to start position.
• Lie on back with knees bent, feet flat on floor as shown.
• Keeping knees together, move knees to the left as far as is
comfortable.
• Next, move knees to the right as far as comfortable.
• Return to start position.
 Keep your shoulders flat against the floor.
November
Inside Leg Raise
2008
• Lie on involved side.
• Bend knee of upper leg, placing foot flat on floor in front of lower leg.
• Keep involved leg straight.
• Lift leg upward.
• Return to starting position.
 Try not to move pelvic area during the leg lift.
December
2008
• Hold weights in hands, palms inward as shown.
• Keep elbows out from sides.
• Straighten arms.
• Return and repeat.
Dumbbell In
and Out
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
January
2009
Leg Push-Up
February
2009
Tricep Dip
March
2009
Upper Body
Stretch
April 2009
Walking
• Begin kneeling in a 4 point position.
• Raise buttocks up keeping back straight.
• Feet and hands should be flat on floor.
• Return to start position and repeat.
• Position arms on stable bench as shown.
• Maintain a straight trunk with heels on floor.
• Slowly lower upper body downward.
• Raise back up and repeat.
• Stand with left arm on wall, hand backward as shown.
• Slowly turn body outward until as stretch is felt across chest.
• Slowly turn neck to right until a stretch is felt down the front of arm.
• Walk at a comfortable pace.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
May 2009
June 2009
July 2009
August
2009
Dead Lift
Abdominal
Bicycles
Butterfly
Stretch
Side Leg Raise
• Stand with feet together, weights on floor in front of feet.
• Squat down placing chest against thighs.
• Tighten lower back muscles, grasp weights in hands.
• Keep head forward and back straight, and gently straighten knees
until a gentle stretch is felt. Hold for several seconds.
• Slowly stand upright.
• Keeping back straight, reverse the motion and lower weights to floor,
keeping knees as straight as possible and hold for several seconds, then
bend knees, returning to start position.
• Lie on back.
• Tighten abdominal muscles to keep lower back flat against floor.
• Bend knees and lift legs and pedal with legs in a cycling motion.
• Keep feet and toes pointed toward shins.
• Inhale and exhale steadily during exercise.
• Repeat cycling in opposite direction as well.
• Sit with knees bent, soles of feet together.
• Slowly let your knees drop to floor.
• Grasp ankles with hands and lean forward from the hips.
 Try to keep elbows on inside of knees.
• Lie on uninvolved side, knee bent.
• Keep involved leg straight, weight on ankle.
• Lift leg upward.
• Return to starting position.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
September
2009
October
2009
November
2009
December
2009
Buzzy Curl
Thoracic Spine
Stretch
Full Lunge
Squat
Trunk Sidebend
• Begin with feet about hip distance apart.
• Hold weights in hands at sides, palms inward.
• Bend elbow, lifting one weight up and across to center of chest with
palm facing chest.
• Lower weight while raising other weight in the same manner.
• Perform while sitting.
• Cross right leg over left leg.
• Place right arm against inside of right leg.
• Place left hand in small of back.
• Take deep breath, lift chest up and turn torso to left and exhale.
• Repeat with opposite side.
• Hold weights at sides, palms inward.
• Step forward, bending knees to 90 degrees as shown.
• Rear knee should almost touch the floor.
• Push back up to standing.
• Repeat.
• Stand, holding weight in left hand.
• Bend to right.
• Return to start position and repeat.
• Repeat sets with weight in right hand and bending to left.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
• Grasp fingers of one hand with other hand.
• Keeping elbow straight on involved arm.
• Pull back hand gently, as shown.
January
2010
Wrist Flexor
Stretch
February
2010
Brachialis
Overhead Press
• Stand on both legs holding weights in hands, palms inward.
• Bend both elbows and turn palms upward.
• Continue by lifting weights overhead and straightening elbows.
• Lower by reversing motion and repeat.
March
2010
Figure 4 Stretch
• Lie on back, knees bent.
• Move left ankle over right knee.
• Gently lift right knee up to chest until stretch is felt.
• Repeat with other leg.
April 2010
Walking
• Walk at a comfortable pace.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
May 2010
June 2010
July 2010
August
2010
Wall Push Ups
• Stand facing wall, about 12-18 inches away.
• Place hands on wall at shoulder height.
• Slowly bend elbows, bringing face to wall.
• Push back up to start position and repeat.
Alternating Leg
Prone
• Lie face down, upper body supported on elbows with forearms on
floor as shown.
• Tighten up abdominal muscles and lift hips and legs up until trunk is
straight, in a push up like position.
• Raise left leg upward and lower.
• Raise right leg upward and lower.
• Repeat.
Upright Row
Side Lying
Bridge
• Stand with weight in hands in front of hips, elbows straight.
• Lift weight upward toward chin, bending elbows.
• Keep hands close to chest.
• Lower and repeat.
• Lie on floor on your side, forearm supporting upper body.
• Knees should be straight, ankles together.
• Place free hand on hip as shown.
• Raise hips and thighs off floor until trunk and back are straight.
• Lower and repeat.
• Repeat exercise on other side.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
September Knee Extension
2010
with Ball
October
2010
November
2010
December
2010
Upward Dog
Pullover
Ball Leg Press
• Lie on back.
• Bend knees and grasp ball between ankles.
• Tighten abdominal muscles, lift ball up to chest.
• Straighten knees, lifting ball.
• Lower to chest and lower to floor.
• Repeat.
• Lie face down with hands at chest level and toes on floor.
• Lift neck upward.
• Using your upper and lower back muscles, lift your chest, arching the
back, while rolling feet downward until thighs lift off floor.
• Use your arms only as needed until elbows are fully straight.
• Lower and repeat.
• Lay on back holding weight straight overhead.
• Keep elbows straight.
• Lower weight until it almost touches floor and return to start
position.
• Lie on back.
• Bend knees and grasp ball between ankles.
• Tighten abdominal muscles, lift ball up to chest.
• Straighten knees, lifting ball.
• Lower to chest and lower to floor.
• Repeat.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
January
2011
Bridge and
March
February
2011
Overhead Press
on One Leg
March
2011
Front ankle
Stretch
April 2011
Walking
• Lie on back with knees bent and feet flat on floor.
• Maintain neutral spine.
• Lift buttocks off floor.
• Hold position and alternate lifting legs up as shown.
• Lower and repeat.
• Stand on one leg holding weights in hands, palms inward.
• Bend both elbows and turn palms upward.
• Continue by lifting weights overhead and straightening elbows.
• Lower by reversing motion and repeat.
• Stand at wall.
• Place top of involved foot down, toes pointed, as shown.
• Slowly lower body until stretch is felt in front of foot.
• Hold, relax and repeat.
• Walk at a comfortable pace.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
May 2011
Knee Push Up
June 2011
Alternating Leg
Prone
July 2011
Sitting Back
Stretch
August
2011
Kneeling Mule
Kick
• Begin by lying on floor face down.
• Push up, keeping knees on floor, extending to straight elbows.
• Maintain a straight back.
• Lower to floor and repeat.
• Lie face down, upper body supported on elbows with forearms on
floor as shown.
• Tighten up abdominal muscles and lift hips and legs up until trunk is
straight, in a
push up like position.
• Raise left leg upward and lower.
• Raise right leg upward and lower.
• Repeat.
• Sit in chair with knees apart.
• Slowly bend forward and reach between legs.
• Hold stretch and return to sitting position and repeat.
• Begin in four point kneeling.
• Lift one leg up, keeping knee bent.
• Lower and repeat.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
September
DB rows on ball
2011
• Grasp weights in hands.
• Lie face down, chest on ball.
• Position arms at 90 degrees as shown, elbows bent, weights in hands.
• Raise arms, bringing shoulder blades toward middle of back.
• Return to start position.
October
2011
Arm Wrist Pull
Back Stretch
• Grasp fingers of one hand with other hand.
• Keeping elbow straight on involved arm.
• Pull back hand gently, as shown.
November
2011
Double Scapula
Wings
• Stand with arms out from side, elbows bent to 90 degrees.
• Squeeze shoulder blades together, moving arms backward.
• Relax and repeat.
December
2011
Yoga – Chair
Advanced
• Stand with feet about hip distance apart.
• Raise arms directly out in front.
• Bend knees so that thighs are parallel to floor.
• Try to keep back straight.
• Next, raise up to standing and rise up on the balls of your feet.
• Staying on toes, bend knees so that thighs are parallel to floor.
• Hold and repeat.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
January
2012
Abs Exercise –
Tall Extend
• Lie on back with knees bent.
• Maintain neutral spine.
• Extend right knee while lifting left arm overhead.
• Lower knee and arm back to start position.
• Repeat with left knee and right arm.
• Continue alternating.
February
2012
Standing Leg
Balance
• Stand with leg out to side, rotated in, as shown.
• Raise leg upward and inward, bending at knee.
• Return to start position and repeat.
• Perform sets with other leg.
Push Up Ball
Bridge
• Place feet on ball, arms on floor.
• Push up and hold while stabilizing scapular area of mid back.
• Keep back straight, arms at shoulder distance apart.
• Perform push up.
• Repeat.
March
2012
April 2012
Rhomboid
Stretch
• Bring left arm across in front of body as shown.
• Hold elbow with right arm.
• Gently pull across chest until a stretch is felt in the back of shoulder.
• Repeat with other arm
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
May 2012
Lunge
June 2012
Wrist extend
July 2012
August
2012
Partial Wall
Slide
Flight – Pilates,
Lumbar
• Hold weights at sides, palms inward.
• Step forward, bending knees to 90 degrees as shown.
• Rear knee should almost touch the floor.
• Push back up to standing.
• Repeat.
• Place forearm on table, hand off edge, palm up, as shown.
• Move hand upward.
• Return to starting position.
• Place ball between back and wall.
• Slowly bend knees to 45 degrees.
• Hold for 5 seconds, and return to standing position.
• Repeat.
• Lie face down with arms at sides, palms down.
• Pull shoulder blades together.
• Inhale while lifting arms off floor and lifting upper body off floor.
• Exhale and reach finger tips toward toes, then return to start
position.
• Repeat.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
• Stand on right leg.
• Hop forward and then backward.
• Hop to the left and back to the right.
• Hop to right and then back to left.
• Repeat while standing on left leg.
September
2012
Balance – One
Leg Hopping
October
2012
Open Fly
Stretch
• Stand or sit, with hands clasped behind head.
• Squeeze shoulder blades together, and relax.
November
2012
Inner Thigh
Stretch
• Stand with feet apart almost as far as possible.
• Shift hips to left and hold.
• Shift hips to right and hold.
• Repeat.
Side Liftup
• Lie on side.
• Cross arms over chest.
• Lift shoulders up.
• Return to start position and repeat.
December
2012
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
January
2013
Diagonal
Crunch
 Lie on back, knees bent, feet flat
 on floor
 Clasp hands behind head
 Raise left shoulder and right knee
 twisting until knee and elbow
 touch
 Lower and repeat with other side
Outside Leg
Raise
• Lie on right side with knees straight.
• Rotate left leg and lift upward.
• Lower leg until a stretch is felt and repeat.
• Repeat sets with other leg.
 Keep hips and pelvic area stable. Keep leg rotated upward.
March
2013
Behind Back
Hand Clasp
 Begin in kneeling with buttocks resting on heels.
• Keep back and neck straight.
• Reach right arm overhead and down to middle of back.
• Reach left arm behind back and up to middle of back.
• Grasp hands or fingers.
• Hold and repeat reversing arm position.
April 2013
Walking
February
2013
• Walk at a comfortable pace.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
May 2013
June 2013
Reverse Prayer
Stretch
• Begin backs of hands together in front of body at hip level.
• Slowly bring arms upward.
Chest Fly
• Lie on back.
• Hold weights in hands, arms at side, elbows bent as shown.
• Lift arms up and overhead.
• Return to start position and repeat.
July 2013
Abdominal
Bicycles
August
2013
Leg Up Bridge
on Ball
• Lie on back.
• Tighten abdominal muscles to keep lower back flat against floor.
• Bend knees and lift legs and pedal with legs in a cycling motion.
• Keep feet and toes pointed toward shins.
• Inhale and exhale steadily during exercise.
• Repeat cycling in opposite direction as well.
• Lie on back with ankles on ball.
• Bridge up as shown.
• Lower and repeat.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
September
2013
Upper
Trapezius
Stretch
October
2013
Sitting Ankle
Stretch
• Place right arm behind back.
• Grasp arm with left hand as shown.
• Bend neck sideways to left as you pull your right arm.
• Repeat for other side.
• Sit in chair.
• Place top of involved foot down as shown.
• Slowly sit forward in chair, pushing down on foot until stretch is felt.
• Relax and repeat.
 Lie on back with knees bent.
November
2013
December
2013
Knee Lift and
Bend
Jumping Jacks
 Maintain neutral spine.
 Straighten one knee and lower leg.
 Return to start position and repeat with other leg.
• Stand with arms at sides and legs together.
• Jump up and move legs to side while raising arms out to sides and
overhead.
• Jump again and return to start position.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
January
2014
February
2014
Shoulder
Retraction
Alternating Toe
Touch
March
2014
Radial Nerve
Stretch
April 2014
Walking
• Stand with arms out from side, elbows bent to 90 degrees.
• Squeeze shoulder blades together, moving arms backward.
• Relax and repeat.
• Lie on back with knees bent, toes pointed, and legs upward as shown.
• Place arms at sides, on floor, palms down.
• Exhale, keep knee bent and lower left leg until toe touches floor.
• Raise left leg and perform same movement with right leg.
• Alternate and repeat.
• Stand with arms at sides, palms at sides.
• Lower shoulder, keeping elbow straight.
• Bend wrist and rotate arm inward.
• Bend neck to opposite shoulder.
• Move arm backward.
• Walk at a comfortable pace.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
May 2014
Hip Extension –
Knee to Chest
Bridge
June 2014
Shoulder
Circles w/
Weights
July 2014
August
2014
Dumbbell Flat
Press
Half Roll Beginner
• Lie on back with knees bent, arms at sides.
• Bring one knee to center of chest.
• Lift buttocks off floor, keeping knee to chest.
• Lower and repeat with other leg.
• Hold weights in hands.
• Raise arms out to sides.
• Keep elbows straight.
• Make small circles, first forward, then backwards.
 Lie on back.
 Hold weights in hands.
 Arms at sides, bent 90 degrees at elbow.
 Lift arms up, straightening elbows.
 Lower arms.
• Sit with knees bent, feet flat on floor, back straight.
• Stabilize Scapulae and place hands under thighs.
• Slightly round back and sit back slightly.
• Return to start position and repeat.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions



Lift up balls of feet.
Stay on heels, keeping knees straight and walk in a straight line.
Perform 3 sets of 20 Repetitions, once a day.



Begin with elbow straight.
With other hand, grasp at thumb side of hand and bend wrist
downward.
To increase the stretch, bend wrist toward small finger.
4 Point Rocker November
Lumbar
2014
Extension




Begin in four point kneeling.
Lean forward on hands while arching back.
Shift weight back to knees maintaining the arch.
Return to start position and repeat.
December
2014




Hold weights in hands, palms inward as shown.
Keep elbows out from sides.
Straighten arms.
Return and repeat.
September
2014
Heel Walk
October
2014
Stretch Wrist
Extender
Shoulder
Abduction
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
January
2015
February
2015
Hip Extension
on Ball
Spinal Stretch





Lie on back with ankles on ball.
Lift buttocks up as shown.
Lift one leg off of ball and lower leg back to ball.
Lift other leg off of ball and lower leg back to ball.
Lower buttocks and repeat.



Sit with back straight, arms straight out in front.
Legs should be straight and open slightly wider than hips. Keep
toes pointed up.
Exhale and bend forward rounding back one segment at a time,
starting from the neck downward.
Inhale and return to upright position one segment at a time
from the low back up to neck.
Repeat.
Hold weights at sides, palms inward.
Step forward, bending knees to 90 degrees as shown.
Rear knee should almost touch the floor.
Push back up to standing.
Repeat.
Walk at a comfortable pace.


March
2015
Forward Lunge





April 2015
Walking

UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
May 2015
Elastic Clock







June 2015
Lumbar
Extension with
Ball





Kneel with hands on ball as shown.
Lean forward while pushing ball forward.
Pelvis should rotate forward.
Return to start position and rotate pelvic bone backward.
Repeat.
July 2015
Lat Press Up
in a Pool




Stand next to ledge of pool.
Place hands on ledge.
Slowly press down, lifting body out of pool.
Lower and repeat.
August
2015
Stretch Toe
Extensors


Sit, grasp foot under the heel.
Push toes down with other hand, curling them under foot
Hold elastic in both hands.
Visualize a clock where 3:00 is to left and 9:00 in to the right.
Pull elastic to 3 and 9.
Pull elastic to 1 and 7.
Pull elastic to 11 and 5.
Pull elastic to 12 and 6.
Switch lead arm and repeat.
UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions
September
2015
October
2015
IT Band Stretch



Buzzy Curl
November
2015
Leg Push Up
December
2015
Lumbar
Sidebend
with Elastic



Lie on uninvolved side
Extend involved leg backwards and slowly lower until a gentle
stretch is felt in outer side of thigh
Keep leg straight and rotated
outward

Begin with feet about hip distance apart.
Hold weights in hands at sides, palms inward.
Bend elbow, lifting one weight up and across to center of chest
with palm facing chest.
Lower weight while raising other weight in the same manner.




Begin kneeling in a 4 point position.
Raise buttocks up keeping back straight.
Feet and hands should be flat on floor.
Return to start position and repeat.

Stand, holding elastic in right hand, right foot securing other
end of elastic as shown.
Bend to left, keeping elbow straight.
Slowly return to start position and repeat.
Repeat sets with other side.



UNC HEALTH CARE – FitLife Monthly Exercises with Descriptions