WARM-UP
WALKING
Walk for 10 minutes at a fast pace
LEGS - EXERCISE BAND LYING CALF EXTNS
Starting Position: Lie on your back on an exercise matt with the band around the balls of your feet and the handles held at chest level. Extend your legs out and hold them above the floor.
Movement:
Exhale as you press your toes down as far as you can. Inhale as you return your legs back 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
Set 4 8 at choose your weight
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 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
Set 4 8 at choose your weight
LEGS - EXERCISE BAND LEG CURL
Starting Position: Stand with one end of the band wrapped around your right ankle and stand on the other end of the band with your left foot. Place your hands on a wall for support.
Movement: Exhale as you curl your right heel up as far as you can. Inhale as you return your right heel back down to the starting position. Repeat as required on other side.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
Set 4 8 at choose your weight
LEGS - KNEELING LEG EXTENSION II
Starting Position: On an exercise matt get down on your knees and elbows. Wrap the band around your left knee and right heel. Keep your back straight.
Movement: Exhale as you extend your right leg back until it has just a slight bend in it. Inhale as you slowly return your leg 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
Set 4 8 at choose your weight
LEGS - STANDING DUMBBELL CALF RAISES
Starting Position: Stand with your toes on the edge of a short ledge and a dumbbell in each hand. Allow the dumbbells to hang down at your sides.
Movement: Exhale as you push up with your toes as far as you can, 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 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
Set 4 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
Set 4 8 at choose your weight
LEGS - SIMPLE ACHILLES STRETCH
Starting Position:
Stand with your feet stride length apart, right foot forward. Keep a slight bend in
both knees.
Movement: Put all of your body weight on your right foot while keeping your left heel flat on the floor. Hold this position for thirty seconds. Repeat as required on other side.
LEGS - STANDING SPLIT STRETCH
Starting Position: Stand with legs farther than shoulder width apart and your feet pointed forward.
Movement: Lean down to one side and hold onto your ankle. Hold this position for thirty seconds. Repeat as required on other side.
CARDIOVASCULAR
CARDIO - JOGGING
Jog for 25 minutes
