EXERCISE INSTRUCTIONS 1

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1 EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5 BURPEE... 5 BUM KICKS... 5 CHAIR JUMP ROPE... 5 CHAIR LEG EXTENSIONS... 5 CHAIR STEP UPS... 5 CHEST FLY... 6 CHAIR TRICEP DIPS... 6 CHEST PASS (medicine ball)... 6 CRISS CROSS JUMPS... 6 DIAMOND JUMPS... 6 ELBOW TO KNEES... 7 FAST ARMS... 7 FOUR CORNER JUMPS... 7 FRONT CRAWL... 7 FRONT KICKS... 7 GLUTE KICKBACKS... 7 HIGH KNEES... 7 HIGH PLANK... 8 HIP THRUSTERS... 8 HOPPING (BOTH FEET)... 8 JACK HAMMER... 8

2 EXERCISE INSTRUCTIONS 2 JOG IN PLACE... 8 JUMPING JACKS... 8 JUMP ARM CURLS... 9 JUMP LUNGES... 9 LADDER CLIMB... 9 LATERAL/FRONTAL RAISE... 9 LEG CLAPS... 9 LOG JUMPS... 9 LOW PLANK LUNGE LUNGE TWISTS MARCHING MEDICINE BALL SIDE PASS MEDICINE BALL TWISTS MOUNTAIN CLIMBERS ONE FOOT HOP PUSH UP MODIFIED PUSH UP REVERSE LUNGE SEAL JACKS SHAKY WHEEL SHUFFLE SPRINT SIDE LUNGES SIDE PLANK SIDE-TO-SIDE JUMP (FEET TOGETHER) SINGLE LEG CHOPS SINGLE LEG DEADLIFT SIT UP (stability ball) SIT UP SQUAT SQUAT and BACKWARD KICK... 14

3 EXERCISE INSTRUCTIONS 3 SQUAT AND JAB SQUAT AND JIVE SQUAT AND UPPERCUT SQUAT JUMPS SQUAT with OVERHEAD PRESS SPRINKLER STAR JACKS SUMO SQUAT TOE TOUCHES TUCK JUMPS UP-DOWNS WALL PUSH UP WALL SQUAT/SIT... 17

4 EXERCISE INSTRUCTIONS 4 ANKLE TOUCHES Stand with your legs together Lift your right foot slightly off of the ground so you are balancing on your left leg Bend and touch the outside of your left foot with your right hand BACK EXTENSIONS Lay on the stability ball on your stomach, toes touching the ground Place hands beside your head and raise your upper back up toward the ceiling BACK REVERSE FLYS Begin by anchoring a resistance band around a sturdy surface in front of you Stand with arms together at chest height holding the resistance band Keep arms straight; stretch the resistance band by pulling arms out to sides Squeeze shoulder blades together TIP: Wrap the band around your hands to shorten for more resistance BALL ROLL Get into plank, toes on top of the ball and hands on the floor shoulder width apart Using your legs, roll the ball toward your hands while bending knees to your chest BASKETBALL SQUATS BEAR CRAWL Stand with your legs together Bending with your hips and knees, reach down to the ground as if you are picking up a basketball Jump back up into a standing position, pretending to throw the ball into a hoop Drop onto all fours with your hands directly under your shoulders and your feet flat on the ground under your hips In the bear position, move forward and backward BICEP CURL (resistance band) Stand on a resistance band and hold handles with palms facing up Keep abs tight and knees slightly bent

5 EXERCISE INSTRUCTIONS 5 BOXING JABS Bend arms and bring palms toward shoulders in a bicep curl TIP: Position feet wider for more resistance Assume a fighting stance with your feet placed shoulder width apart, one foot slightly in front of the other Raise your fists so they are level with your chin Keep your elbows close to your sides Use the arm on the same side as your forward leg to jab Step forward into the punch and shift your weight onto your forward foot as you fully extend your arm Snap the jab forward quickly, and then bring your arm back into the starting position BURPEE BUM KICKS Begin standing Jump up with hands over head Bend forward and put your palms flat on the ground Kick your feet back to the top of a push up position Spring your feet toward your hands and then jump up, raising your arms overhead Stand with feet shoulder width apart Using one foot at a time, bend at the knee, bringing the sole of your foot to your bum Jumping should be done quickly CHAIR JUMP ROPE Sit in chair with feet together Bring knees toward chest while circling arms as if you were skipping CHAIR LEG EXTENSIONS Sit in chair with feet together Raise and lower feet until legs are fully extended CHAIR STEP UPS

6 EXERCISE INSTRUCTIONS 6 CHEST FLY Stand in front of the chair with your feet together and hands at your sides Step onto the chair with your right foot, then the left foot, and follow the same pattern to step down Repeat with opposite lead foot Place the resistance band behind your chair Sit forward in your chair, holding the handles of the band Extend your arms out to the side of your body Bring the handles together in front of your chest, squeeze, and then return to the starting position Imagine you are hugging a tree while performing this exercise TIP: Wrap the band around your hands to shorten for more resistance CHAIR TRICEP DIPS Sit on a chair or bench Place your hands on the edge of the seat, slightly under the hips Put most of your body weight on your hands Bring your hips forward off the chair and extend your legs out straight, letting your heels touch the ground Lower your body down toward the floor Push yourself back up using your arms CHEST PASS (medicine ball) Begin facing your partner Throw and receive the ball at chest height CRISS CROSS JUMPS Begin standing, feet shoulder width apart Jump, landing with one foot crossed over the other Jump again, landing with feet shoulder width apart once again Continue jumping, criss-crossing legs back and forth DIAMOND JUMPS Begin standing, feet shoulder width apart Jump, landing with one foot forward and one foot behind (vertically)

7 EXERCISE INSTRUCTIONS 7 Jump again and land with feet shoulder width apart (horizontally) Repeat jumping while creating a diamond shape with your feet ELBOW TO KNEES FAST ARMS Stand in an upright position, hands behind your head, elbows bent outward Raise one knee up touching with opposite elbow Repeat the same movement for the other side In a squat position with your feet shoulder width apart, lower your body until your thighs are parallel to the ground Do not lift your heels from the ground Bend your arms in a 90 degree angle on either side of your body and move them as fast as you can, as if you were running FOUR CORNER JUMPS Keeping feet together, imagine a box on the floor Jump to each of the box s four corners FRONT CRAWL FRONT KICKS While seated, imitate swimming alternating arms above your head Standing straight, kick one leg straight out in front as high as you can while keeping the other foot planted firmly on the floor GLUTE KICKBACKS HIGH KNEES Kneel on the floor on all fours Lift up one leg and kick behind you Repeat on other side Stand with your feet shoulder width apart Without changing your posture, raise your left knee as high as you can toward your chest

8 EXERCISE INSTRUCTIONS 8 HIGH PLANK Continue alternating legs as fast as you can Hold a push-up position Hands are directly beneath your shoulders and your elbows at your sides Engage your abdomen by pulling your belly button toward your spine Keep your eyes on the floor in front of you Your body should make a straight line from your back of your head to your heels HIP THRUSTERS Begin lying on a mat flat on your back Feet should be flat on the floor and knees are bent Raise your hips toward the ceiling until your body is in a straight line Continue this movement up and down HOPPING (both feet) Begin by standing, both feet planted on the floor and kept close together Bend at the knees and push yourself off the ground in an up and down motion JACK HAMMER JOG IN PLACE Begin standing, knees slightly bent and leaning forward from the hips Hold your hands out in front of your chest At a very fast pace, begin to move your hands up and down in a jerky movement as if you were working a jack hammer Stand in one spot Move your feet at a fast pace as if you were running outdoors JUMPING JACKS Stand with your arms at your sides, feet close together Jump up spreading your arms and legs at the same time Clap or touch your hands above your head

9 EXERCISE INSTRUCTIONS 9 As you return from jumping, bring your arms to your sides and bring your feet back together JUMP ARM CURLS Begin by standing with feet shoulder width apart and arms at your sides Jump into the air, bringing hands towards shoulders (bicep curl) JUMP LUNGES Start by standing with one foot forward, and the other foot back, bending both knees The thigh of your front leg and the shin of your rear leg should be parallel to the floor The knee of your rear leg should be almost touching the floor When ready, jump up with an explosive motion, making sure to lift both feet off the ground Switch in mid-air so your front leg goes to the rear, and the rear leg comes to the front LADDER CLIMB From the standing position simulate climbing a ladder When you lift your right foot, lift your right arm When you lift your left foot, lift your left arm LATERAL/FRONTAL RAISE LEG CLAPS LOG JUMPS Start by standing, feet shoulder width apart Hold on to both of the handles of the resistance band, and step on the middle of the band with both feet Lift the band slowly from your sides, keeping your back and arms straight Pause once you reach shoulder height Lower the band slowly with control From the standing position bend knees and hips slightly Jump, bringing the right knee up toward your chest Clap hands together under thigh Alternate legs quickly Begin standing with your feet together

10 EXERCISE INSTRUCTIONS 10 Jump to the right, landing with both feet together Jump to the left, landing with both feet together Try to jump as high as you can, pretending that there is a log on the ground that you are jumping over LOW PLANK LUNGE From push-up position (from toes or knees), lower your body weight onto your forearms Your arms should be directly beneath your shoulders and your elbows pressed against the floor Engage your abdomen, pulling your belly button toward your spine Keep your eyes on the floor in front of you Your body should make a straight line from your heels to the back of your head Stand with your feet shoulder width apart Step forward with one foot, bending the knee 90 degrees Note: the front knee should be directly above the toes, not further Lower the back knee until it is nearly touching the ground Return to the starting position by pushing upward with the front leg LUNGE TWISTS MARCHING Stand with your feet shoulder width apart Step forward with one foot, bending the knee 90 degrees Note: the front knee should be directly above the toes, not further Lower the back knee until it is nearly touching the ground Stay in this position and slightly twist your body in the opposite direction of your front leg Return to the starting position by pushing upward with the front leg Stand in one spot and move your feet at a moderate pace as if you were walking outdoors Note: by raising your knees higher you can significantly increase your heart rate MEDICINE BALL SIDE PASS Partners should be sitting on a mat facing back-to-back (not touching)

11 EXERCISE INSTRUCTIONS 11 Knees bent, feet flat on the floor and sitting up straight Partner 1 will pass the medicine ball with both hands by twisting their body toward Partner 2 Partner 2 will pass the medicine ball back to partner 1 by twisting their body The partners should continue to pass the ball to each other by twisting only their core and using both of their hands on the ball at all times MEDICINE BALL TWISTS Sitting on the floor, hold the medicine ball with both hands Twist your body, touching the medicine ball on the floor on both of your sides, back and forth Keep your feet planted on the mat If extra intensity is desired, lift your feet up off the floor and balance them in front Note: if you are experiencing lower back pain, keep your feet on the ground MOUNTAIN CLIMBERS Begin in push-up position on toes Bring one knee forward to your chest and then back to its original position Repeat the motion at a good pace, alternating legs ONE FOOT HOP PUSH UP Stand up straight balancing on one foot Hop up and down without letting the other foot touch the floor Switch legs Begin facing the ground with arms extended, hands shoulder width apart and legs straight, toes touching the floor Keep your back straight Engage your abdomen, pulling your belly button toward your spine Lower yourself, bringing your chest as close as you can to the floor Keep your body from touching the floor Push yourself away from the floor back up into the starting position MODIFIED PUSH UP Begin facing the ground with arms extended, hands shoulder width apart and knees touching the floor

12 EXERCISE INSTRUCTIONS 12 Keep your back straight Engage your abdomen, pulling your belly button toward your spine Lower yourself, bringing your chest as close as you can to the floor Keep your body from touching the floor Push yourself away from the floor back up into the starting position REVERSE LUNGE SEAL JACKS Stand with your feet shoulder width apart Step backward with one foot, bending the knee 90 degrees Lower the back knee until it is nearly touching the ground Note: the front knee should be directly above the toes, not further Return to the starting position by pushing upward with the front leg Stand with your feet together, arms straight out to the sides at shoulder height Jump, clapping your hands in front of your chest and spreading your feet Without pausing, quickly return to the starting position SHAKY WHEEL Stand with feet hip width apart and knees slightly bent Bring your arms in front of your body, bent as if you were holding onto a steering wheel Simulate moving the wheel, shakily from side to side, back and forth SHUFFLE SPRINT Stand in one spot Begin moving your arms and feet at an extremely fast pace as if you were sprinting outdoors SIDE LUNGES Stand with your feet shoulder width apart Step to the side bending your knee 90 degrees into a squat-like position Return to the starting position by pushing upward with the side leg Alternate between legs

13 EXERCISE INSTRUCTIONS 13 SIDE PLANK Beginning in the push-up position (on knees or toes), lower your body weight onto your forearms Turn your body onto one forearm and stack your feet Your arm should be directly beneath your shoulders and your elbow pressed against the floor Raise your arm up toward the ceiling while maintaining your balance, looking toward the ceiling Engage your abdomen, pulling your belly button toward your spine Your body should make a straight line from your heels to the back of your head SIDE-TO-SIDE JUMP (feet together) Begin standing with your feet together Jump to the right, landing with both feet together Jump to the left, landing with both feet together Try to jump as high as you can SINGLE LEG CHOPS Stand and hold a medicine ball with both hands Raise ball above head with arms bent Lower ball toward floor at a moderate pace while raising one of your legs out behind you Continue to raise and lower ball, alternating legs SINGLE LEG DEADLIFT Begin by standing up straight with both feet flat on the ground Bending at the hips, begin lowering your arms down toward your feet Keep one foot on the ground and raise the opposite foot behind you Be sure to keep your spine and your back leg relatively straight while bending Stand back up straight without placing your foot back on the floor, and alternate legs Note: to modify this exercise, hold on to a sturdy surface such as a chair for help with balance SIT UP (stability ball) Sit on the stability ball with your feet flat on the floor Slowly begin walking your feet forward, resting your back on the ball

14 EXERCISE INSTRUCTIONS 14 Knees are bent to about 90 degrees Thighs should be parallel to the floor and feet shoulder-width apart Place your hands beside your head Sit up half way, while engaging your abdominal and core muscles SIT UP SQUAT Lay on the floor with knees bent and feet flat on the floor Cross arms over your chest in an X formation Sit all the way up, bringing your elbows to your knees while engaging your abdominal muscles Lower yourself back down Note: to modify this exercise, have someone gently stand on your toes Start with both arms extended in front of you at shoulder level Position your feet shoulder width apart Tighten your abdominal muscles, pushing your belly button toward your spine Lower your body until your thighs are parallel to the ground Do not lift your heels from the ground Keep your knees in line with your toes Tighten your buttocks and leg muscles As you lower yourself, breathe in and when you straighten up, exhale TIP: mimic the action of sitting in a chair SQUAT AND BACKWARD KICK Stand feet shoulder width apart Hold hands up at chest height with bent elbows Tighten your abdominal muscles, pushing your belly button toward your spine Lower your body until your thighs are parallel to the ground Lift one leg and kick backwards Tighten your buttocks and leg muscles Alternate between legs SQUAT AND JAB Start with both arms extended in front of you at shoulder level Position your feet shoulder width apart

15 EXERCISE INSTRUCTIONS 15 Tighten your abdominal muscles, pushing your belly button toward your spine Lower your body until your thighs are parallel to the ground Punch your arm in front of you Tighten your buttocks and leg muscles Alternate between arms SQUAT AND JIVE Lower yourself to half-squat, your legs slightly wider than shoulder width Keep fists held in front of your face Shift your body weight to your left leg Straighten your right leg and tap it to the side Reverse the movement and repeat on the opposite side, shifting back and forth SQUAT AND UPPERCUT Start with both arms extended in front of you at shoulder level Position your feet shoulder width apart Tighten your abdominal muscles, pushing your belly button toward your spine Lower your body until your thighs are parallel to the ground Punch your arm upwards toward to ceiling Alternate between arms SQUAT JUMPS Stand with feet shoulder width apart Tighten your abdominal muscles, pushing your belly button toward your spine Lower your body until your thighs are parallel to the ground Push off from both feet and jump up SQUAT WITH OVERHEAD PRESS SPRINKLER Stand with your feet shoulder width apart and hold your medicine ball with both hands at chest height Tighten your abdominal muscles, pushing your belly button toward your spine Squat by lowering your body until your thighs are parallel to the ground As you push back up to the standing position, raise the medicine ball up over your head Stand with feet shoulder width apart

16 EXERCISE INSTRUCTIONS 16 STAR JACKS Extend one arm straight out at chest height Touch your ear with your other hand, elbow out Twist your body in a small jerky movement as far as you can in one direction Keep your feet planted Repeat in opposite direction as if you were a sprinkler Stand with your feet together Arms are together stretched out in front of you at chest height Jump while spreading feet apart and raising arms up over head Without pausing, quickly return to the starting position SUMO SQUAT Start with both arms extended in front of you at shoulder level Position your feet wider than shoulder width apart Tighten your abdominal muscles, pushing your belly button toward your spine Lower your body until your thighs are parallel to the ground Do not lift your heels from the ground Keep your knees in line with your toes Tighten your buttocks and leg muscles As you lower yourself, breathe in and when you straighten up, exhale TIP: mimic the action of sitting in a chair TOE TOUCHES TUCK JUMPS UP-DOWNS Stand with your feet together Keep your legs straight and bend at the waist Try to touch your toes, right hand to left toes Return to standing position and repeat, alternating sides Stand with knees slightly bent with your feet shoulder width apart Jump straight up in the air as high as you can, bringing your knees to your chest Begin in a standard push-up position (from knees or toes) Arms fully extended

17 EXERCISE INSTRUCTIONS 17 Lower yourself down to both forearms, making sure the elbows are under the shoulders Push yourself back to the start position with your arms fully extended Keep your abdomen engaged and your body in a straight line WALL PUSH UP Stand facing a wall Hands are on the wall in front of you at shoulder height Bending at the elbows, lower your body towards the wall Push your body back up WALL SQUAT/SIT Stand and lean your back against the wall Slide your body down by bending your knees at about a 90 degree angle Hold this position

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