Your Gardening Fitness Program Week 5

Week 5: Exercise: Plate/Pot Raise and Wall Push Up 2

Haven’t lifted a single thing all winter? Here are some exercises to get your shoulders and arms up to speed for the gardening season.

How To Perform Plate/Pot Raise:

Stand with your feet no wider than shoulder width apart, knees bent, toes forward. Keeping your elbows slightly bent, lift an empty clay pot, or saucer lid (depending on it’s weight) straight out in front of you. Raise your arms only to shoulder height and then lower. Repeat.

Do 2 sets of 8-10 repetitions. As the weeks progress you may find that you can increase your repetitions to 10-15.

Tip: If you would like to increase your resistance, place a small amount of soil in the bottom of one of the pot prior to lifting.

How To Perform Wall Push Up 2:

This exercise is performed like Wall Push Up 1 in Week 3. However, instead of keeping elbows out to the side, keep your elbows tucked in close to your body. If this exercise is difficult, stand closer to the wall until you build more strength in your arms.

Do 2 sets of 8-10 repetitions. As the weeks progress you may find that you can increase your repetitions to 10-15.

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