NukeLeeUs Exercises

AS MUCH AS most think of 'cardio' exercises as the only exercises we need, the very beginning of cardio exercises happen with STRENGTH TRAINING. soon after being DELIVERED, WHEN we took the FIRST BREATH, it was against a lot of resistance from the environment all around.  

THE THING THAT HOLDS US ON PLANET EARTH IS GRAVITY. FOR DAILY regular ACTIVITIES WE NEED TO MOVE AGAINST GRAVITY. FOR THAT WE NEED STRENGTH.

no matter what age, gender, socio-economic status or health condition, you need strength training for an optimal life. to do justice to yourself. all along you could have been told otherwise by this society. 

Month 1

NUCLEOLUS EXERCISES

Nucleolus are essential exercises that have to be done to see real results.

There will only be three exercises in this.

do 11 repetitions, 3 times a day.

Preferably spread throughout the day, but it's ok if done together too. 

Captain Squats.jpg

Captain Squats

Keep your feet and knees pointing forwards and parallel to each other.

Imagine there is a chair 6-12 inches behind you that you need to sit on.

Slowly squat down making a 90° angle at your knees.

Gradually come up. 

 

Week 1: 120°, no hold - 11 repetitions x 3 sets

Week 2: 90°, no hold - 11 repetitions x 3 sets

Week 3: 90°, one sec hold - 11 repetitions x 3 sets

Week 4: Form correction without progressing any further where you solely focus on getting the form right. 

Orange Squeeze.jpg

Orange Squeeze

 

Stand tall like a puppet being pulled up by a string.

Keep your shoulders relaxed and don't shrug them up.

Start from a 'hands-up' position and slowly bring your elbows back.

Imagine there is an orange between your shoulder blades that you need to squeeze.

Slowly take your arms forwards without shrugging your shoulders.

 

Week 1: No hold x 11 repetitions x 3 sets

Week 2: One second hold x 11 repetitions x 3 sets

Week 3: Two second hold x 11 repetitions x 3 sets

Week 4: Form correction without progressing any further where you solely focus on getting the form right.

DSC_0723.jpg

Wall Push-Ups

Lean against a wall or exercise partner.

Keeping a straight line from head to heels, slowly lean further down towards the wall or partner..

Go up slowly.

Do no't arch your back up or down while doing the push up. 

 

Week 1: No hold x 11 repetitions x 3 sets

Week 2: One second hold x 11 repetitions x 3 sets

Week 3: Two second hold x 11 repetitions x 3 sets

Week 4: Form correction without progressing any further where you solely focus on getting the form right. 


ACTIVATION EXERCISES

activation exercises are desirable exercises that are recommended to be done along with nucleolus exercises for best results. 

again, do 11 repetitions, 3 times a day. 

these exercises stay same for the whole month.

Breathe-Ins

Breathe-Ins

This is in continuation from last month.

Take a long deep breath in. Let your chest expand. If you prefer abdominal breathing, so be it, just take long mindful long breaths in and out.

Remind yourself every 30 minutes to do the same for 1 minute.

Skipping Jacks.jpg

Skipping Jacks

Stand tall like a puppet. Now imagine that puppet is being pulled up by the string.

Slowly start to skip up and down in the same spot, landing softly on the ground such that you can't hear yourself.

At all times maintain a tall posture. 

Elven Raises

Elven Raises

Stand tall like a puppet as if the string is pulling you up. Now raise heels of both the feet off the ground as if you are being pulled up even further off the ground.  

Go up and down slowly without any jerky movements.

It can be done anywhere, anytime. 

Hobbit Toes

Hobbit Toes

This exercise is preferably done sitting down.

Put both your feet flat on a towel / bedsheet / newspaper on the ground. Using only one foot, slowly curl your toes up crumbling that sheet or paper underneath. And then slowly let go.

Do 11 repetitions x 3 sets a day.

Anne's Alphabets

Anne's Alphabets

Stand tall like a puppet.

Interlace your fingers behind your neck and imagine you are holding a big thick pencil between your elbows.

Write lower case big font alphabets with that imaginary pencil between your elbows.

Start with 11 and soon all 26 alphabets will seem easy.

Punch-Ins

Punch-Ins

Stand tall like a puppet. Now imagine someone is going to punch you in the tummy. You would instinctively tighten your abdominal muscles.

Hold that tightened abdomen for 2 seconds. Slowly relax and repeat again. 

Month 2

NUCLEOLUS EXERCISES

Nucleolus are essential exercises that have to be done to see real results.

There will only be three exercises in this.

do 11 repetitions, 3 times a day.

Preferably spread throughout the day, but it's ok if done together too. 

Captain Squats.jpg

Captain Squats

Keep your feet and knees pointing forwards and parallel to each other.

Imagine there is a chair 6-12 inches behind you that you need to sit on.

Slowly squat down making a 90° angle at your knees.

Gradually come up. 

 

Week 1: 90° - 2 second hold - 11 repetitions

Week 2: 90° - no hold - 22 repetitions

Week 3: 90° - no hold - 33 repetitions

Week 4: Form correction without progressing any further where you solely focus on getting the form right. 

Orange Squeeze Vertical

Orange Squeeze Vertical

 

Stand tall like a puppet being pulled up by a string.

Keep your shoulders relaxed and don't shrug them up.

Start from a 'hands-up' position and bring your elbows down.

Imagine there is an orange between your shoulder blades and you need to squeeze it.

Slowly take your arms up without shrugging your shoulders.

 

Week 1: No hold x 11 repetitions x 3 sets

Week 2: One second hold x 11 repetitions x 3 sets

Week 3: Two second hold x 11 repetitions x 3 sets

Week 4: Form correction without progressing any further where you solely focus on getting the form right. 

Table Push Ups

Table Push Ups

Lean against a sturdy table.

Keeping a straight line from head to heels, slowly lean further down on the table.

Go up slowly.

Do no't arch your back up or down while doing the push up. 

 

Week 1: No hold x 11 repetitions x 3 sets

Week 2: One second hold x 11 repetitions x 3 sets

Week 3: Two second hold x 11 repetitions x 3 sets

Week 4: Form correction without progressing any further where you solely focus on getting the form right. 


ACTIVATION EXERCISES

activation exercises are desirable exercises that are recommended to be done along with nucleolus exercises for best results. 

again, do 11 repetitions, 3 times a day. 

these exercises stay same for the whole month.

Breathe-Ins

This is in continuation from last month.

Take a long deep breath in. Let your chest expand. If you prefer abdominal breathing, so be it, just take long mindful long breaths in and out.

Remind yourself every 30 minutes to do the same for 1 minute.

Skipping Jacks - Spot Jogging

This is progression from Skipping Jacks from last month. 

Since running involves balancing on one leg for sometime and then on the other, we first start with doing the same in one spot first. 

Just remind yourself to land softly enough so you can't hear yourself.

At all times maintain a tall posture. 

Elven Raises - Single Leg

Have heel of non-exercising leg slightly off the ground. Use it only for balance. 

Slowly raise the heel of the exercising leg off the ground.

Gradually come down. 

Hobbit Toes with butt activation

Put both your hands on your own butt.

No imagine there is a coin between your butt-cheeks and you are holding that coin tight. Now slowly curl your toes up. And then let go.

Initially it will be tough to do the two things at the same time but soon you'll get a hang of it.

Anne's Alphabets

Interlace your fingers behind your neck and imagine you are holding a big thick pencil between your elbows.

Write lower case big font alphabets with that imaginary pencil between your elbows.

Start with 11 and soon all 26 alphabets will seem easy.

Sea Saw

Hold your elbows above your head as shown in the pic.

Preferably stand against a wall so you maintain a good posture.

Bend towards one side. Feel the stretch on the opposite side.

Now bend to the other side.

Month 3

NUCLEOLUS EXERCISES

Nucleolus are essential exercises that have to be done to see real results.

There will only be three exercises in this.

do 11 repetitions, 3 times a day (unless mentioned otherwise).

Preferably spread throughout the day, but it's ok if done together too. 

Captain Squats.jpg

Captain Squats

Keep your feet and knees pointing forwards and parallel to each other.

Imagine there is a chair 6-12 inches behind you that you need to sit on.

Slowly squat down making a 90° angle at your knees.

Gradually come up. 

 

Week 1: 90° - 1 second hold - 33 repetitions x 3 sets

Week 2: 90° - 2 seconds hold - 33 repetitions x 3 sets

Week 3: Squats Challenge week: no hold - 111 squats x 3 sets

(don't worry about form or going all the way down)

Week 4: Form correction without progressing any further where you solely focus on getting the form right. 

Orange Squeeze Bent Over

Orange Squeeze - Bent Over

 

Keeping your knees slightly bent, bend forwards from the waist. 

Keep your shoulders relaxed and don't shrug them up.

Start from a 'hands-up' position and bring your elbows back squeezing the imaginary orange between your shoulder blades.

Slowly take your arms down without shrugging your shoulders.

 

Week 1: No hold x 11 repetitions x 3 sets

Week 2: One second hold x 11 repetitions x 3 sets

Week 3: Two second hold x 11 repetitions x 3 sets

Week 4: Form correction without progressing any further where you solely focus on getting the form right. 

Table Push Ups

Close-Grip Table Push Ups

Lean against a sturdy table having a closer grip as compared to last month.

Keeping a straight line from head to heels, slowly lean further down on the table.

Go up slowly.

Do no't arch your back up or down while doing the push up. 

 

Week 1: No hold x 11 repetitions x 3 sets

Week 2: One second hold x 11 repetitions x 3 sets

Week 3: Two second hold x 11 repetitions x 3 sets

Week 4: Form correction without progressing any further where you solely focus on getting the form right. 


ACTIVATION EXERCISES

activation exercises are desirable exercises that are recommended to be done along with nucleolus exercises for best results. 

again, do 11 repetitions, 3 times a day. 

these exercises stay same for the whole month.

Breathe-Ins

This is in continuation from last month.

Take a long deep breath in. Let your chest expand. If you prefer abdominal breathing, so be it, just take long mindful long breaths in and out.

Remind yourself every 30 minutes to do the same for 1 minute.

Skipping Jacks - Spot Jogging

This is progression from Skipping Jacks from last month. 

Since running involves balancing on one leg for sometime and then on the other, we first start with doing the same in one spot first. 

Just remind yourself to land softly enough so you can't hear yourself.

At all times maintain a tall posture. 

Elven Raises - Single Leg

Have heel of non-exercising leg slightly off the ground. Use it only for balance. 

Slowly raise the heel of the exercising leg off the ground.

Gradually come down. 

Hobbit Toes with butt activation

Put both your hands on your own butt.

No imagine there is a coin between your butt-cheeks and you are holding that coin tight. Now slowly curl your toes up. And then let go.

Initially it will be tough to do the two things at the same time but soon you'll get a hang of it.

Anne's Alphabets

Interlace your fingers behind your neck and imagine you are holding a big thick pencil between your elbows.

Write lower case big font alphabets with that imaginary pencil between your elbows.

Start with 11 and soon all 26 alphabets will seem easy.

Sea Saw

Hold your elbows above your head as shown in the pic.

Preferably stand against a wall so you maintain a good posture.

Bend towards one side. Feel the stretch on the opposite side.

Now bend to the other side.