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


Hammer Curls

Biceps.Curls

Repeats

1 set, 10-12 reps

Information

Positioning:

  • Grasp a dumbbell in each hand. The palms of your hands
    should face your body.
  • Keep your core muscles (abs & trunk) tights.

Basic Action:

  • Bend your elbows and raise the dumbbells up towards your chest, making sure your palms face inward.
  • Squeeze your biceps at the top of the movement.
  • Slowly lower the dumbbell and 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 Extensions

Repeats

1 set, 10-12 reps

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

1 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.

Chest Press

Pec Flies

Repeats

1 set, 10-12 reps

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:

  • Push the dumbbells to an outstretched position just over
    your chest, with your arms straight and palms pointing in.
  • Then lower the dumbbells to the original position.
  • Repeat the sequence for the suggested number of
    repetitions.

Advanced Action:

  • Perform the chest press on a stability ball to work the chest
    and core muscles at the same time.

Lateral Shoulder Raises

Shoulder Press

Repeats

1 set, 10-12 reps

Information

Positioning:

  • Grasp a dumbbell in each hand at head-level, with your palms facing forward.
  • Keep your arms straight and hold the weights at thigh level.Keep your back erect.

Basic Action:

  • Slowly raise the dumbbells straight out to each side 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.

Bent-Over Rows

Bent-Over Rows

Repeats

1 set, 10-12 reps

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


Bicycle Crunch

Crunches

Repeats

1 set, 10-12 reps,

Information

Positioning:

      • Lie on your back.
      • Keeping your lower back pressed into the floor and flatten
        the arch of your lower back.
      • Place your fingers on the side of your head just behind the
        ears.
      • Bend your knees so that your thighs are at about a 90-degree angle to the floor.

Basic Action:

        • Simultaneouly, lift your shoulders off the floor and bring your right knee towards your left elbow, while straightening your
          left leg.
        • Using a slow bicycle-pedaling motion, straighten your right
          leg, while bring your left knee in towards your right elbow.
        • Extend your legs out only as far as is comfortable for you,
          without arching your back.
        • Continue alternating in this fashion for the suggested
          number of repetitions.

Advanced Action:

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

Reverse Crunches

Oblique Crunches

Repeats

1 set, 10-12 reps

Information

Positioning:

        • Lie on your back with your arms at your sides and feet off the floor.
        • Bend your knees at 90-degrees.
        • Slowly, flex your abdominal muscles and press your back
          into the floor, flattening your arch.

Basic Action:

          • Lift your hips 2-4 inches off the floor.
          • Hold for a moment, then lower slowly.
          • Repeat the movement for the suggested number of
            repetitions.

Advanced Action:

          • Lie on your back and hold a stability ball between your legs. Raise your legs up off the floor (at about a 90-degree angle).
          • Proceed to curl your hips up 2-4 inches off the floor towards your shoulders.
          • Return to the starting position of 90-degrees and repeat

Bird Dog

Bird Dog

Repeats

1 set, 5-8 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.

Side Bridge

Front Plank

Repeats

Hold 60 seconds, repeat 2-3 times
 

Information

Positioning:

            • Lie on your side.

Basic Action:

                your forearm and the side of your bottom foot.

              • Rest your other arm at your side or on your hip.
              • Make sure your body forms a straight line from head to heels.
              • Contract your abdominals.
              • Hold this position as long as you can, up to 60 seconds.
              • Repeat for the suggested number of repetitions.
              • Repeat on the other side.

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.

Vertical Leg Crunches

Chair Crunch

Repeats

1 set, 10-12 reps

Information

Positioning:

              • Lie on your back
              • Extend both legs straight up in the air so that they are
                perpendicular to the floor.
              • Place your hands lightly behind your neck.
              • Keep your core tight and engaged

Basic Action:

                • Slowly raise your head, shoulders, and upper back off the floor (no more than 3-5 inches).
                • To protect your neck, be careful to not use your arms to pull your neck up.
                • Repeat the movement for the recommended number of repetitions.
                • Hold for a moment, then return to the starting position.
                • Repeat for the suggested number of repetitions.

Advanced Action:

                  • Hold a medicine ball in both hands outstretched above your chest.

keeping a neutral spine.

                • Lift your head, neck and shoulder blades off the floor, using
                  the strength of your abdominal muscles.
                • Hold for a moment at the top of the exercise. Then reverse
                  the path, curling back down towards the floor.

 


Lower Body Exercises



Squats

Lunges

Repeats

1 set, 10-12 reps

Information

Positioning:

                • Stand with your legs a comfortable distance apart and cross your arms over your chest.
                • Keep your back straight.

Basic Action:

                  • Bend at the knees, squatting down until your thighs are just beyond parallel to the floor.
                  • Press up from your heels and return to the starting position.
                  • Repeat the exercise for the suggested number of repetitions.
                  • Concentrate on letting your thighs do all the work.
                  • To protect your lower back, be sure to maintain a neutral
                    alignment in your spine – namely a normal, slightly arched,
                    curvature.
                  • If your spine rounds, the rist of injury to the discs greatly
                    increases.
                  • Maintain a proper head alignment by keeping your vision
                    focused forward. If you look down, you may round your
                    spine, making that area of the spine weak and more
                    susceptible to injury and loss of stability.

Advanced Action:

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

Plie Squats

Plie Squats

Repeats

1 set, 10-12 reps

Information

Positioning:

                  • Stand with your feet slightly farther apart than hip-width, with your toes and knees turned out comfortably and aligned with each other.
                  • Keep your back straight.

Basic Action:

                    • Bend your knees, lowering your hips without rotating your
                      pelvis forward or backward, into a squat.
                    • Keep your abdominal muscles contracted.
                    • Straighten your legs and repeat for the suggested number of repetitions.

Advanced Action:

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

Static Wall Squats

Step-Ups

Repeats

1 set, hold up to 1 minute
 

Information

Positioning:

                    • Stand with your back against the wall and place your feet
                      about shoulder-width apart.
                    • Keep your weight on your heels as if you were about to sit on a chair.
                    • Keep your back pressed into the wall for support.

Basic Action:

                      • Bend your knees, keeping your core muscles tight. Lower
                        your body so that your thighs are just parallel to the floor.
                      • Keep your back pressed into the wall.
                      • Hold this position for as long as you can, up to 1 minute.
                      • Rest, then repeat.

Advanced Action:

                      • Try this exercise with a partner and see who can hold the
                        position the longest.

Reverse Lunges with Leg Lifts

Reverse

Repeats

1 set, 10-12 reps

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.

Thigh Abductions

Calf Raises

Repeats

1 set, 10-12 reps
 

Information

Positioning:

                        • Lie on your side with your knees straight.
                        • Rest on your forearms.

Basic Action:

                        • Slowly lift up your top 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.

 


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.

Pigeon 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.