WARM-UP
10 Push-ups, 15 Squats, 20 Jacks. Stretch.
WORKOUT
- Swim ¼ to a ½ mile (Depending in available time.)
- 30 MINUTES OF LOWER BODY EXERCISES
- 50 ROCKING CHAIRS
Sit on floor, knees bent, feet
apart. Hands are extended overhead. Lean back as far as you can keeping your
feet on the floor, return = 1 rep. Keep this in a fluid motion as if in a
rocking chair.
- 30 HALF CRUNCHES
Lie on back. Knees bent, feet 12 inches apart. Hands behind
head. Come up, but on;y half way, return = 1 rep.
- 40 DUMBBELL ‘TICK-TOCKS’
Stand feet together. Bend to the right, back to center, then
to the left, center = 1 rep.
- 30 DOUBLE LEG ISOLATIONS
Lay on back. Arms extended and at
your sides throughout movement. Feet together. Lift feet so thighs are vertical
to ceiling, then extend feet out as far as you can keeping the small of your
back intact with floor = 1 rep. Small isolated movement.
- 20 HANGING KNEE RAISE TO ELBOWS
RUN 1 MILE. COOL DOWN. STRETCH.
No comments:
Post a Comment