This week's STAT Workout for Nurses continues with some Leg exercises but incorporates more upper body work.  You will need a sturdy chair for this week's routine -- no chair on rollers and no chairs that show any instability.  You will also need two equal light weights - use whatever -- 2 books, two 1-liter bottles of water, whatever.  As usual, our workout principles remain the same.  Check out the STAT Workout Introduction for a brief refresher on our principles and what this series is about.

Print this page, head to work, and bring it out when you have ten free minutes in your schedule!

STAT WORKOUT #3

Overview:   
10 minutes / 10 moves / :30 each

Details:

• You will perform each exercise for :30, then rest for :30, then move to the next on the list.  Continue to end.
• If you can't complete :30 for each move, stop, take the breather, and pick up where you left off.  It's OK - you'll build up to it.
• Don't overdo it.  If it hurts or you feel dizzy, stop. 
• Always be sure you have plenty of room and are on a stable surface.

Workout:

:30    Side Lunges

• Start with legs together, feet facing front.  Hands on hips or in front (as shown above).
• Lunge to one side with first leg. Land on heel then forefoot.
• Lower body by flexing knee and hip of lead leg, keeping knee pointed the same direction of foot.
• Return to original standing position by forcibly extending the hip and knee of the lead leg.
• Repeat by alternating lunge with opposite leg.

:30    Rest
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:30    Leg Extensions

• Sit on chair.  Your back should be aligned with chair back - no slouching.  Hold on to arms of chair.
• Lift both legs to parallel to floor.
• Hold!  See how long you can go.  Try 5 second increments, then work up to 10, then upwards from there.  Your ultimate goal is to hold position for full :30.  Work within the :30 allocated time and do your best - if you can only get 1 set of 5 seconds, that's OK.  You'll work up to it later.
• You can also do this exercise 1 leg at a time (as shown).  If you prefer this route, focus on one leg for the :30.  You can do the other leg on the following set.

:30    Rest
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:30    Seated Row

• Sit upright in your chair, your weights in each hand (see above for appropriate weights!), arms at your sides.
• Lean forward from the waist and keep your head up.
• Weights should be hanging down at your sides with palms facing in.
• Pull the weights up to your lower abs, keeping elbows close to the body.
• Lower the weights in a controlled manner.
• You can also do by alternating arms, as shown.

:30    Rest
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:30    Chair Triceps Dip

• Sit in chair, scoot to front.
• Place hands on front of chair arms.  Move your legs out and hold up your body so your butt is hovering just over front of chair.  Legs should be at 90 degree angle to floor.
• Press up and down.  Do not let your upper arms go further than parallel to floor.  Keep your elbows in tight against your body - do not flare them outward.
• For starters:  Do :15, then rest for :05.  Finish up with :10.  Advanced:  full :30.

:30    Rest
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:30    Seated Crunches

• Sitting upright in chair, lean forward and contract your abs while breathing out. It doesn't take much of a forward lean to feel the squeeze.
• Hold your squeeze for two or three seconds and then return to an upright position.
• Continue for entire :30 duration.
• To advance, hold contraction longer.

:30    Rest
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Now REPEAT that whole sequence again, starting at the top.  That's 10 minutes.
Keep in mind you can always do one sequence and come back after a few minutes if need be.

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