Before getting started the first time, you must watch the prerequisite videos: Ground Rules and The Basics Series. Once you’ve watched those and you have your physician’s approval (print out and give your physician the After Bed Rest Permission Packet), you’re ready to go!
Bed Rest Mini Circuit
Bed Rest Mini Circuit
Do this workout if your physician approves of these exercises until you can do all of the exercises correctly and with ease. At that point, you can begin Level 1. Do this mini workout 1-3 times daily.
YOU WILL NEED
9 Minutes
A mat and a chair,
or just your bed
Water
Mini Workout (one round):
- Basic Core Drill: 10 reps
Here’s how to safely sit up after bed rest - Flys: 20 reps
- Scaption: 20 reps
- Quad Kicks: 20 per side
- Mini Calf Raise: 20 reps
- Counter Squat: 20 reps
- Tush Sways: 20 per side
- Mini Glute Pump: 10 per side
Light Stretching (one round):
Do these 3 stretches at the end of your mini-workout: 15 seconds each stretch, each side.
Full Length Video
