Need: Weights, jump rope
Warm up – 3 minutes
Jog in place 30 sec.
Jumping jacks 30 sec.
REPEAT 3X
Exercise #1 – 60 sec.
Squats (body weight in the heels)
Start with feet should width apart and toes forward. Place weight on shoulders and sit back. Make sure knees do not cross toes, and keep body weight in your heels. Go down slowly and then power up. (variations: down for the count of 2 and up for 1, down for the count of 1 up for 2)
Exercise #2 – 60 sec.
Lunges (watch knee in front)
Start with one leg back behind body (nice long stance) and drop back knee towards the floor (don’t touch). With weight on shoulders, alternate right and left leg. (advanced: jump from lunge to lunge)
Exercise #3 – 60 sec.
Plie (keep toes rotated to the outside of body)
Start with feet wider than shoulders and rotated outward. Back is straight and head is up. Place weight on shoulders and dip down toward floor. Watch that knees do not bend past 90 degree angle. Power up onto toes and then place heels down. Start over. (advanced: power up into air and land softly on toes)
****JUMP ROPE 2 MINUTES****
Exercise #4 – 60 sec.
Side lunge (watch knee, keep back flat)
Start with feet together. With weight held by both hands (grip ends of weight) alternate side lunges. Take leg directly to the right or left side of body stepping wide enough to sit back into a side lunge. As you sit back into lunge reach to the outside of foot with weight in hand. (twist motion, keep back flat, don’t bend) Power back up to standing.
Exercise #5 – 60 sec.
Wall Sit
Find clear spot on wall and sit down leaning against wall. Make 90 degree angle with knees. (advanced: place weight on shoulders)
Exercise #6 – 60 sec.
Russian Dead Lifts (keep back flat)
Start with feet should width apart. With weights in hand, bend at hips and take weights to toes. Make sure body weight is in heels and knees are soft. Descend slowly until you feel stretch in back of legs. Squeeze buttocks to power back up. Make sure you keep back flat.
****JUMP ROPE 2 MINUTES****
Exercise #7 – 2 minutes (60 sec. each leg)
Hamstring Curls
Start on hands on knees. Raise leg straight up, parallel to floor. Bend and straighten from the knee. Squeeze muscle tight to add resistance to exercise.
Cool Down – 3 minutes (take more if you need to)
Stretch legs and back
3 comments:
If you have questions about any exercise listed here, please let me know.
Just did this. Love it! Hope I can walk tomorrow.
Okay, I am printing the workouts and I am going to try them. I will let you know how it goes. I am excited to change thing up a bit. Thanks for letting me try it out :)
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