Articles
REMODELED REAR END AT HOME
WARM-UP
WALKING
Walk for 10 minutes
LEGS - EXERCISE BAND LUNGE
Starting Position: Stand with your feet shoulder width
apart and your right foot on the middle of the and. Grip the handles on
either side of your right leg, palms turned towards you.
Movement: Inhale as you take a large step back with
your left foot. Bend your right knee to 90degrees. Exhale as you step
forward with your left foot, returning to the starting position. Repeat
on other side as required.
Set 1 15 at choose your weight
Set 2 15 at choose your weight
Set 3 15 at choose your weight
LEGS - SEATED DUMBBELL CALF RAISES
Starting Position: Sit on the edge of a flat bench with
your knees bent and feet flat on the floor. Hold a dumbbell on each
thigh.
Movement: Exhale as you push up with your toes, lifting
your heels off of the floor. Inhale as you slowly return your heels back
down to the starting position. Repeat as required.
Set 1 15 at choose your weight
Set 2 15 at choose your weight
Set 3 15 at choose your weight
LEGS - WALL SQUAT
Starting Position: - Place your upper back against a
smooth wall. Stand with your feet shoulder width part, toes pointed
slightly outward. Distribute your body weight equally between both feet
and lean back against the wall.
Movement: - Inhale, keeping your heels in contact with
the floor at all times, slowly lower into a squat position while sliding
down the wall. Exhale as you slowly straighten your legs, keeping your
head and chest up, returning to the starting position. Repeat as
required.
Set 1 15 at choose your weight
Set 2 15 at choose your weight
Set 3 15 at choose your weight
LEGS - HANGING CALF STRETCH
Starting Position: Stand on a low platform and hold
onto something for support.
Movement: Allow your heels to hang down off of the
platform. Hold this position for thirty seconds.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
LEGS - DB SUMO SQUATS
Starting Position: - Hold a dumbbell in each hand and
allow them to hang down at your sides. Stand with your feet wider than
shoulder width apart, toes pointed slightly outward. Distribute your
body weight equally between both feet.
Movement: - Inhale, keeping your heels in contact with
the floor at
all times, slowly lower into a squat position. Exhale as you slowly
straighten your legs, keeping your head and chest up, returning to the
starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
LEGS - SHIN CONDITIONING II
Starting Position: Sit on an exercise matt with your
legs together and your palms on the matt for support.
Movement: Lift your right foot 8-12 inches off of the
matt. Point your toes and moving only at your ankle trace the lower case
alphabet in the air. Repeat as required on other side.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
LEGS - GLUET TWIST
Starting Position: Sit on an exercise matt with your
legs straight out in front of you.
Movement: Bend your right knee and place your right
foot over your left leg. Wrap your arms around your right knee and
gently pull it in towards your left shoulder. Hold this position for
thirty seconds. Repeat as required on other side.
LEGS - SQUATTING CALF STRETCH
Starting Position: Stand with your feet shoulder width
apart and hold onto a firm support.
Movement: Squat down into a full squat with your heels
flat on the ground. Hold this position for thirty seconds.
CARDIOVASCULAR - CARDIO - JOGGING
Jog and walk for 40 minutes