The Warmup


Marching

The MarchingThe Marching

Repeats

30 reps

Information

Procedure:

  • Stand with your feet together.
  • Begin lifing your knees high, in alternating fashion.
  • Combine marching in place with arm raises for a more comprehensive warmup.
  • March in place for up to 5 minutes

Touch Steps

Step Touches

Repeats

30 reps

Information

Procedure:

  • Stand with your feet about shoulder width apart.
  • Step to the right with your right foot, and bring your left foot to meet it. Then quickly step to the left with your left foot, and bring your right foot to meet it.
  • Repeat this sequence while picking up the pace. Keep your movements fluid, rhythmic, and controlled. Continue this step-touch motion for a full minute.

Simulated Jump Rope

Jump Rope

Repeats

30 reps

Information

Procedure:

  • When jumping, hold your body erect, and jump no more than an inch off the ground.
  • Slightly bend your knees upon impact.
  • Continue this motion for a full minute.
  • For a lower-impact version, don’t jump. Simply keep your toes on the ground while raising your heels.

Shoulder Rolls

Shoulder Rolls

Repeats

Forward – 10-15 reps Backwards – 10-15 reps

Information

Procedure:

  • Keep your arms at your sides and roll your shoulders forward in a circle for 10 to 15 seconds.
  • Then roll your shoulders backwards in a circle for another 10 to 15 seconds.

Neck Rolls

Neck Rolls

Repeats

30 reps

Information

Procedure:

  • Keep your arms at your sides or on your hips.
  • Slowly drop your head forward, bringing your chin to your chest. Lift your head and tilt your neck to the right towards your shoulders, then towwards the left.
  • Next, tilt your head back, then forward.
  • Repeat this sequence for 30 seconds.

Arm Raises

Arm Raises

Repeats

30 reps

Information

Procedure:

  • Stand with your feet shoulder width apart.
  • Hold your arms out in front of your shoulders and bend your elbows so that your hands are just at head level.
  • Push your arms straight upward, and back down to the starting position.
  • Repeat this sequence while picking up the pace and continue this motion for a full minute.

 


Upper Body Exercises


Biceps Curls

Biceps.Curls

Repeats

3 set, 10-12 reps,
seated on a stability ball

 

Information

Positioning:

  • Grap a dumbbell in each hand, with your palms facing front.
  • Keep your elbows close to your sides, your back erect, and your abs tight throughout the exercise

Basic Action:

  • Flex the elbows and curl the weights up towards your shoulders.
  • Tense your biceps at the top of the exercise.
  • Slowly lower the dumbbells back to the start position.
  • Repeat the exercise for the recommended number of repetitions.

Advanced Action:

  • Perform the curls while seated on a stability ball.
  • Not only will your develop and strengthen your biceps, you`ll also work your core muscles (abs & trunk muscles). These muscles are activated as you work to stay stable on the ball.
  • You can also try raising one leg to make it harder to maintain your balance.

Triceps Extensions

Triceps Dips

Repeats

3 set, 10-12 reps,
with a weight on your lap &
feet on another chair

Information

Positioning:

  • Position yourself with your back facing the chair.
  • Grasp the front of the chair`s seat with your hands.
  • Your forearms should be behind your back, facing forward, and your fingers shoudl be pointing towards your feet.
  • Extend your legs and hips forward on the floor so that they form a 45 degree angle with the floor.
  • Your heels should help support your lower body.

Basic Action:

  • Slowly bend your elbows, lowering your torso so that your hips are within a few inches of the floor.
  • Once you reach this lower position, push yourself back up slowly by straightening your arms.
  • Lower and repeat for the recommended number of repetitions.

Advanced Action:

  • Place a weight plate or light dumbbell comfortably on your lap as you do the exercise.

Dead Lifts

deadlift2deadlift1

Repeats

3 set, 10-12 reps

 

Information

Dead Lifts

 

Positioning:

  • Grasp a light-to-moderate weight dumbbell in each hand, holding them with an overhand grip.
  • Keep your arms straight and hold the weights at thigh level.
  • Keep your back erect.

Basic Action:

  • Slowly raise the dumbbells straight out in front of your body until they reach shoulder level.
  • Slowly lower the dumbbells to the starting position.
  • Repeat this sequence for the suggested number of repetitions.

Advanced Action:

  • Perform the exericse while seated on a stability ball or balancing on one foot to work your shoulders and core at the same time.

Pec Flies

Pec Flies

Repeats

3 set, 10-12 reps,
lying on a stability ball

Information

Positioning:

  • Lie on your back and hold a dumbbell in each hand.
  • Raise the dumbbell to an outstretched position just over your chest, with your arms straight and palms pointing in.

Basic Action:

  • Bend your elbows slightly, and slowly lower your arms out to your sides.
  • From this position, push the weights back up, following the same path you used to lower them.
  • Slowly return to the starting position.
  • Repeat the exercise for the suggested number of repetitions.

Advanced Action:

  • Do the pec flies on a stability ball to work the chest and core muscles at the same time.

Shoulder Press

Shoulder Press

Repeats

3 set, 10-12 reps
seated on stability ball

Information

Positioning:

  • Grasp a dumbbell in each hand at head-level, with your palms facing forward.
  • Keep your back erect.

Basic Action:

  • Press the weights upward to an overhead position.
  • Lock your elbows at the top of the movement. Try not to lean forward.
  • Slowly lower the dumbbells to the head-level position and repeat the exercise for the suggested number of repetitions.

Advanced Action:

  • Perform the exericse while seated on a stability ball or balancing on one foot to work your shoulders and core at the same time.

Bent-Over Rows

Bent-Over Rows

Repeats

3 set, 10-12 reps,
support hand on stability ball

Information

Positioning:

    • Place your left foot in front of your right and bed over so that your back is parallel with the floor, but with a slight arch.
    • Your knees should be bent slightly.
    • Engage your abs to protect your lower back.
    • Grasp the weight with your right hand in an overhand grip

Basic Action:

      • Lift and pull the dumbbell into your chest.
      • In this position squeeze the muscles of your upper back.
      • Lower the weight slowly to the starting position and continue for the suggested number of repetitions.
      • Repeat the set with your other arm.

Advanced Action:

      • Increase the weight to make the exercise more difficult.

 


Core Exercises


Crunches

Crunches

Repeats

3 set, 10-12 reps,
with extra weight or
on stability ball

Information

Positioning:

      • Lie on your back with your feet planted on the floor.
      • Cross your arms over your chest.

Basic Action:

        • Using the strenght of your abdominal muscles, lift your upper torso off the floor towards your thigh.
        • This is a very short movement so do not attempt to touch your thighs, as this can overstress your lower back.
        • Keep constant tension on your abdominal muscles throughout the exercise.
        • With a controlled motion, return to the starting position, and repeat the exercise for the suggested number of repetitions.

Advanced Action:

        • Hold a weight or dumbbell in front of your chest for extra resistance as you perform the crunch.
        • Perform the crunch on a stability ball

Oblique Crunches

Oblique Crunches

Repeats

3 set, 10-12 reps,
on stability ball
 

Information

Positioning:

        • Lie on your right side.
        • Bend your knees and curl slightly at the hips.
        • Clasp your hands behind your neck.

Basic Action:

          • Raise yourself up slightly by lifting your upper torso off the floor, contracting your waist.
          • Return to the starting position and continue the exercise for the suggested number of repetitions.
          • Repeat the exercise on the other side of your body.
          • Keep your core engaged throughout the entire exercise

Advanced Action:

          • Increase the number of repetitions you can do each time you exercise. Abdominal muscles benefit from numerous repetitions.

Bird Dog

Bird Dog

Repeats

3 set, 30 seconds

 

Information

Positioning:

          • Kneel on the floor and place your hands on the floor under your shoulders, about shoulder-width apart.
          • Keep your spine neutral.

Basic Action:

            • Slowly lift an opposite arm and leg up together.
            • Pause, then return to the starting position.
            • Keep your back flat and your body in neutral alignment from your head to your heels.
            • Repeat with the other arm and leg.
            • Alternate in this fashion for the suggested number of repetitions.

Advanced Action:

            • Start with your hands closer together.
            • Increase the number of repetitions you perform.

Front Plank

Front Plank

Repeats

Hold 60 seconds, repeat 2-3 times,
lifting one leg off the floor

Information

Positioning:

            • Lie face down.
            • Rest on your forearms with your palms flat on the floor.
            • Keep your spine in the neutral position.

Basic Action:

              • Push off the floor, so that your body is parallel to the floor, and raise up on your toes.
              • Rest on your elbows.
              • Keep your back flat and your body in neutral alignment from your head to your heels.
              • Hold this position for as long as you can, up to 60 seconds.
              • Repeat for the suggested number of repetitions.

Advanced Action:

              • While in the plank position, try taking one leg off the floor.
              • This makes your abdominal muscles work harder to keep the body from tilting to the side of the unsupported leg.

Chair Crunches

Chair Crunch

Repeats

3 set, 10-12 reps,
with ankle weights or
holding arms out to sides

Information

Positioning:

              • Sit up straight on a chair.
              • Grip the sides of the chair to stabilize your upper body.

Basic Action:

                • Slowly draw your knees up towards your chest.
                • Hold the position for a moment, then lower slowly.
                • Repeat the movement for the recommended number of repetitions.
                • Keep the motion of raising and lowering your legs very controlled.
                • Concentrate on using the strength of your abdominal muscles to push through the exercise, so you won`t place too much stress on your lower back.

Advanced Action:

                • Rather than grip the sides of the bench, hold your arms out to the sides at shoulder length to perform the exercise.
                • Another way to make this exercise more challenging is to attach ankle weights for additional resistance.

 


Lower Body Exercises



Lunges

Lunges

Repeats

3 set, 10-12 reps,
holding dumbbells at your side

Information

Positioning:

                • Stand with your feet together, toes pointing ahead.
                • Keep your back straight and your arms at your sides or on your hips.

Basic Action:

                  • Step forward on your right leg as far as possible and bed your right knee until your right thigh is parallel to the floor.
                  • From this point, step back to the starting position.
                  • Continue the exercise with the right leg for the suggest number of repetitions, then repeat the exercise with the left leg.
                  • As you lunge, your front shinbone should be fixed perpendicular to the floor to keep additional pressure off of your knee.

Advanced Action:

                  • Add weight to the movement by holding a dumbbell in each hand at your sides and perform the lunge movement.

Thigh Adductions

Thigh Adductions

Repeats

3 set, 10-12 reps,
with ankle weights

Information

Positioning:

                  • Lie on your side with your upper leg crossed over the bottom leg.
                  • Rest on your forearms.

Basic Action:

                    • Slowly lift up your bottom leg.
                    • Pause a moment and then carefully return to the start.
                    • Complete the exercise set for the suggested number of repetitions, then repeat with the other leg.

Advanced Action:

                    • Add resistance by wearing an ankle weight.

Step-Ups

 
Step-Ups

Repeats

3 set of 30 reps each side,
holding dumbbells at your side

Information

Positioning:

                    • Stand facing a stair or step.
                    • Keep your back straight and your core muscles tight.

Basic Action:

                      • Step up with your right foot, then your left.
                      • Then step down with your right foot, followed by the left.
                      • Repeat. After 1 minute, switch the lead leg.

Advanced Action:

                      • Hold a dumbbell in each hand at your sides and perform the stepping movement

Reverse Lunges
with Leg Lifts

Reverse

Repeats

3 set, 10-12 reps,
holding dumbbells at your sides

Information

Positioning:

                      • Stand with your feet about shoulder-width apart, and your hands on your hips.

Basic Action:

                        • Lunge back with your right leg as far as you can, bending your left knee about 90-degrees.
                        • Make sure your left knee doesn`t track over your toes.
                        • As soon as you lower into the lunge position, contract your gluteal muscles.
                        • Then push through and up with your right leg, bringing it forward into a knee raise.
                        • Do not arch your lower back during this movement.
                        • Hold for a moment and then return that leg to the starting position.
                        • Repeat, alternating legs for the suggest number of repetitions.

Advanced Action:

                        • Hold a dumbbell in each hand at your sides and perform the exercise movement.

Calf Raises

 
Calf Raises

Repeats

3 set, up to 25 reps,
holding a dumbbell or
doing single leg calf raises

Information

Positioning:

                        • Stand on a stair, step, or slightly raised platform.
                        • Place the balls of your feet on the stair or step so that your heels are just off the step.
                        • Bend your knees slightly.

Basic Action:

                        • Raise and lower your feet, getting a good stretch at the bottom of the movement.
                        • Make sure your left knee doesn`t track over your toes.
                        • Do as many repetitions as you can.

Advanced Action:

                        • Perform a Single-Leg Calf Raise by wrapping your ankle around the back of the other leg you are exercising.
                        • Hold a dumbbells in your hands while performing the calf raises.

 


The Cooldown


Calf Stretch

Calf Stretch

Information

Repeats

Beginner: Hold 15-30 seconds each leg
Intermediate: Hold 15-30 seconds each leg
Advanced: Hold 15-30 seconds each leg

 

Procedure:
                        • Stand with your toes at the edge of a stair or low bench.
                        • Lower one heel toward the ground until you feel a good strech in your calf.
                        • Hold for 15-30 seconds.
                        • Repeat with the other leg.

Hamstring Stretch

Hamstring Stretch

Information

Repeats

Beginner: Hold 15-30 seconds
Intermediate: Hold 15-30 seconds
Advanced: Hold 15-30 seconds

 

Procedure:
                        • Kneel down on one leg and extend the other leg.
                        • While keeping the extended leg straight, gently flex forward from the hip.

One-Arm Reach Across

One-Arm Reach Across

Information

Repeats

Beginner: Hold 15-30 seconds each side
Intermediate: Hold 15-30 seconds each side
Advanced: Hold 15-30 seconds each side

 

Procedure:
                        • Stand with your feet shoulder – width apart.
                        • Lift your left arm up in an arc over your head and tilt your body to the right, getting a good stretch in your obliques at the side of your core.
                        • Reach and stretch your left arm as high as you can.
                        • Switch sides and stretch with your right arm.

Hip Flexor Stretch

Hip Flexor Stretch

Information

Repeats

Beginner: Hold 15 to 30 seconds each side
Intermediate: Hold 15-30 seconds each side
Advanced: Hold 15-30 seconds each side

 

Procedure:
                        • Kneel with your right knee on the floor.
                        • Place your hands on your right knee.
                        • Lunge forward slightly on your left knee to get a good stretch in your thigh and hip.
                        • Hold for a moment, then repeat the stretch on the opposite leg.

Child’s Pose

Child's Pose

Information

Repeats

Beginner: Hold 15 to 30 seconds each side
Intermediate: Hold 15-30 seconds each side
Advanced: Hold 15-30 seconds each side

 

Procedure:
                        • Kneel down on the floor and sit back towards your heels, while extending your arms and torso forward.
                        • Rest your forehead on the floor.
                        • Stretch your back and relax your neck and shoulders.
                        • Hold for 15-30 seconds.

Glute Stretch

Glute Stretch

Information

Repeats

Beginner: Hold 15 to 30 seconds each side
Intermediate: Hold 15-30 seconds each side
Advanced: Hold 15-30 seconds each side

 

Procedure:
                        • Lie on your back and bend your knees.
                        • Cross your legs, placing one ankle on the opposite knee.
                        • Use the flexed leg to press the crossed leg back until you feel a gentle stretch in your buttocks.
                        • Repeat this sequence with the other leg.

Quad Stretch

  Quad Stretch

Information

Repeats

Beginner: Hold 15 to 30 seconds each side
Intermediate: Hold 15-30 seconds each side
Advanced: Hold 15-30 seconds each side

 

Procedure:
                        • Bend your right knee and bring your right foot towards your back and hold it with your right hand.
                        • Hold on to a wall or chair with your left hand, if necessary.
                        • Keep your left knee slightly bent.
                        • Gently pull up and back on your foot, stretching your thigh.
                        • Hold for 15-30 seconds.
                        • Repeat the stretch with your other leg.

Triceps Stretch

Triceps Stretch

Information

Repeats

Beginner: Hold 15 to 30 seconds each side
Intermediate: Hold 15-30 seconds each side
Advanced: Hold 15-30 seconds each side

 

Procedure:
                        • Place one arm overhead, with your elbow pointing towards the ceiling.
                        • Position your forearm close to your upper arm and head.
                        • Grasp your elbow with your other hand.
                        • Pull your elbow back slightly and toward your head.
                        • Hold the stretch for a few seconds and repeat with the other arm.