Getting started... Perform each strength move for 30 seconds slow and controlled. Rest for 30 seconds between moves.
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- Ethelbert Elliott
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1 spiderman plank single leg bridge lower back and hips Keep body in WORKOUT #1 Lift hips and butt toward ceiling. Repeat with other leg. Pull knee to elbow. glute blasters quads & glues Keep knee in line with toes. cross jacks Step back into lunge. alternating Switch position of arms and feet each time. Jump to cross feet and arms. Jump back to starting position. Drive knee of back leg forward leading with knee. Wear vest while you go for a walk Total body toning home gym! LONG & LEAN TONING BAR plank with rotation chest & Rotate body and extend arm upwards. switching sides. standing oblique crunch Keep alternating side to side Keep body in Lift knee up to meet elbow on same side
2 crisscross crunch Lift upper body with abs. Do not pull on head/neck. Bring elbow to opposite knee. WORKOUT #2 hooked calf raise calf muscles Slowly raise heel of standing foot off ground as high as you can. Hold for a few seconds, then lower. jump rope Repeat on opposite side. crossover abs Repeat with other leg. Wear vest while you clean your house Bend knees slightly and land soft. Feet should barely clear the floor. glute bridge glues & hamstrings Swivel wrists slightly as if swinging a jump rope. Jump with both feet or alternating feet. Add resistance to FINGERTIP-GRIP MEDICINE BALLS Tap heel on ground to right and left of straight leg. Repeat with other leg. lunge twist touchdowns Slowly press hips up squeeze glutes and abs at top. Repeat. Keep body in a straight line Lunge to side keeping knee in line with toes. Jump slightly switching to lunge on opposite side. Touch ground with opposite hand.
3 v-sit crunches Keep back straight, tight. Lean back slightly as you extend both legs. Keep feet off floor. Repeat. standing mountain climbers Raise knee and opposite hand. alternating WORKOUT #3 Wear vest while playing with your kids inchworms shoulders, chest,, hamstrings Start in plank with body in Walk feet toward hands, bringing butt up Then walk hands back out to plank position. Repeat. squat with double bounce shoulders, chest,, hamstrings Squat down, bounce twice when thighs are parallel to floor. Add resistance to toe touches Keep abs contracted. Reach one hand up to toes. Lift with abs. Do not pull on head/neck. Keep foot flexed and pull knee up as high as possible. WEIGHTED GLOVES common hours after a plank jacks Keep back straight and knees in line with toes. Keep body and head in straight line, tight. Jump both feet out then back to center. Repeat.
4 bird dog with knee crunch front lunge to twist quads & WORKOUT #4 Step forward into lunge. Keep knee in line with toes. Bring elbow and opposite knee in to touch. Round back and hold. Extend and repeat. Rotate torso to opposite side. Repeat on opposite side. high knees & heel kicks Bring one knee up in front. Then rapidly kick that same heel up to your butt. alternating legs. weighted hamstring tip hamstrings Slowly lean forward while extending one leg out behind you. Wear vest when going for a hike in the woods FUN, fat blasting workout! SKIPFIT push ups with shoulder tap chest & Lift body into push up position. Keep body in Balance on one arm and tap opposite shoulder. squat thrusts to alternate to alternate Squat down until both hands are touching floor. Jump both legs back behind you into plank position. Try to touch hands to floor. Keep body and extended leg in a alternating Jump both legs back into squat position and stand straight. Repeat.
5 knee lift twists plié squat to calf raise quads, calf muscles Raise one knee up and twist to touch opposite elbow to raised knee. WORKOUT #5 Hold position, then slowly lift and lower both heels. Knees and feet pointed out, keep knees in line with toes. ice skaters Alternate Begin in a low squat with 1 hand on floor. Stretch opposite leg back for support. Wear vest riding your bike lower back extension back & Contract lower back and hamstrings, extend back up to a standing position. Hop and switching position of legs and arms. curtsy side lunge quads Step back and to the opposite side as you lower into a lunge. Keep knee in line with toes. Add resistance e to WEIGHTED VEST zig zag jumps Keep feet together and hop Keep lower back flat, do not arch. alternating side to side
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