Four Strength Exercises

This video features four strengthening exercises that will use a lot of muscles from your shoulders all the way down to your ankles.

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Wide Squats (leg muscles) – Stand with your feet a little wider than shoulder width apart with your toes point out slightly. Place your hands on your hips or out in front of you and squat down slowly and then back up. You can go down as far as you feel comfortable. Try to look straight ahead instead of down at the floor. This will help you keep maintain proper form. Do 10-15 reps.

Lawnmower (legs, torso, and arms) – Take a big step forward with your right leg and stand there. Bring your left arm out and down towards your right knee. Lean forward a bit and bend the right knee slightly. This is your starting point. Then push off your right foot as you straighten your knee and transfer more of your weight onto your back foot.

At the same time, pull your left arm back and away from your knee, bending the elbow so your left hand ends up by your left shoulder. Now shift back forward to where you started and bring the hand back to the knee area. Do 10-15 on one side and then switch so your other foot is forward and use the other arm. After you get this figured out, you can come over and help me mow the lawn.

Bent Arm Side Raise (shoulder muscles) – Bend your elbows to 90 degrees with your elbows by your sides so your hands meet in the middle. Maintaining the 90 degree bend, raise the hands out, up, and away from each other until your arms are horizontal to the ground. Lower slowly back to where you started. Do 10-15 reps.

Calf Raise and Hold (lower leg muscles) – Stand with your feet about 6 inches apart from each other, pointing straight ahead. Hold on to something for support and raise up onto your toes bringing the heels off the ground. Hold at the top position for about 2 seconds before lowering down. Do 10-15 reps.

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