WARM-UP WALKING Walk for 10 mi


Abdominal Exercises Aerobic Exercises Flexibility Exercises Toning arms Toning your tush Abs Exercises chest exercises greek gear Diet Tips Flexibility Leg Exercises Homeworkout routine Shoulder Exercises Forearm exercises Triceps Shoulder exercises Neck Exercises Back Exercises More back exercises Lower Back exercises Butt Exercises Leg Exercises Ankles toning the butt Ab Exercises Biceps Exercises exercise program Healthy Recipes Burned Calories Diet Tips Measure Progress Boosting Metabolism Pyramid Chart Services Nutritions Cut fat Elliptical Training Exercise Programs walking as exercise aerobic exercise online training calories Boosting Metabolism Fat Frosted Cake recipe Potato recipe Barbeque Chicken Label Reading Healthy Recipe Back Exercises Homemade Biscuits Healthy Spaghetti Recipes Health Fitness B and Dchild Life1 Life2 Life3 Life4 LIfe5 life6 life7 life8 life9 Exercise program fat calories burned calories burned 1 leg exercises back workout (best) Diet 1 Diet 2 Diet 3 Diet 4 Diet 5 Diet 6 Diet 7 Diet 8 Diet 9 Diet 10 Diet 11 Diet 12 Diet 13 Diet 14 Diet 15 Diet 16 Diet 17 Diet 18 Diet 19 Diet 20 Diet 21 Diet 22 Diet 23 Diet 24 Articles Shopping	QUANTUM QUADS AT THE GYM WARM-UP WALKING Walk for 10 minutes LEGS - EXERCISE BAND SEATED LEG EXTENSIONS Starting Position: Sit on the edge of an exercise bench with one end of the band wrapped around your right ankle, and place your left foot over the other end of the band. Movement: Exhale as you extend your right foot up until your leg has just a slight bend in it. Inhale as you return your foot back down to the starting position. Repeat on other side as required. Set 1 8 at 0 Set 2 8 at 0 Set 3 8 at 0 LEGS - MEDICINE BALL SINGLE LEG SQUAT Starting Position: Stand on one foot with a 90-degree bend in your knee. Grip a medicine ball with both hands, arms hanging straight down in front of you. Movement: Exhale as you lift yourself to a straight leg position while pressing the medicine ball above your head. Inhale as you slowly return back down to the starting position. Repeat on other side as required. Set 1 8 at choose your weight Set 2 8 at choose your weight Set 3 8 at choose your weight LEGS - EXERCISE BAND LYING LEG PRESS Starting Position: Lie on your back on an exercise matt with the band around the soles of your shoes and the handles held at chest level. Bend your knees in towards your chest and angle your feet upward. Movement: Exhale as you press your feet up until your legs have just a slight bend in them. Inhale as you lower your legs back down to the starting position. Repeat as required. Set 1 8 at choose your weight Set 2 8 at choose your weight Set 3 8 at choose your weight LEGS - DUMBBELL SIDE LUNGES Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Grip a dumbbell in each hand with your arms hanging down in front of you. Movement: Inhale as you take a large step to your right side and lower yourself down until your right knee has a 90-degree bend in it. Exhale as you press yourself back up to the starting position. Repeat on other side as required. Set 1 8 at choose your weight Set 2 8 at choose your weight Set 3 8 at choose your weight LEGS - STANDING TOE TOUCH Starting Position: Stand with your feet together and a slight bend in your knees. Movement: Bend at your waist reaching down as to touch your toes. Allow your arms to hang down in front of you. Hold this position for thirty seconds. LEGS - LEG PULL I Starting Position: Lie on your back on an exercise matt with your knees in the air and feet flat on the floor. Movement: Bring your right heel to rest on your left thigh. Loop your hands around your left thigh and pull it towards your chest. Hold this position for thirty seconds. Repeat as required on other side. CARDIOVASCULAR - CARDIO - JOGGING Jog for 25 minutes