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The Warmup

Marching

The Marching

Information

Repeats Beginner: 30 reps Intermediate: 30 reps Advanced: 30 reps

 

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

Step Touches

Step Touches

Information

Repeats Beginner: 30 reps Intermediate: 30 reps Advanced: 30 reps

 

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

Information

Repeats Beginner: 30 reps Intermediate: 30 reps Advanced: 30 reps

 

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

Information

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

 

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

Information

Repeats Beginner: 30 reps Intermediate: 30 reps Advanced: 30 reps

 

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

Information

Repeats Beginner: 30 reps Intermediate: 30 reps Advanced: 30 reps

 

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

Hammer Curls

Information

Repeats

Beginner: 1 set, 10-12 reps
Intermediate: 2 set, 10-12 reps
Advanced: 3 set, 10-12 reps, seated on a stability ball

 

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 Dips

Information

Repeats

Beginner: 1 set, 10-12 reps
Intermediate: 2 set, 10-12 reps
Advanced: 3 set, 10-12 reps, with a weight on your lap & feet on another chair

 

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

Dead Lifts

Information

Repeats

Beginner: 1 set, 10-12 reps
Intermediate: 2 set, 10-12 reps
Advanced: 3 set, 10-12 reps

 

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

Chest Press

Information

Repeats

Beginner: 1 set, 10-12 reps
Intermediate: 2 set, 10-12 reps
Advanced: 3 set, 10-12 reps, lying on a stability ball

 

Positioning:
  • Lie on your back.
  • Hold a dumbbell in eahc hand, with the elbows bent.
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

Lateral Shoulder Raises

Information

Repeats

Beginner: 1 set, 10-12 reps
Intermediate: 2 set, 10-12 reps
Advanced: 3 set, 10-12 reps

 

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.

Bent-Over Rows

Bent-Over Rows

Information

Repeats

Beginner: 1 set, 10-12 reps
Intermediate: 2 set, 10-12 reps
Advanced: 3 set, 10-12 reps

 

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.