A Sample Workout ~1hr

A Sample Workout  ~1hr

First we stretch -Neck (up, down, side, side, half moon roll)  -Pecs (forearms on doorway 90*) -Shoulder Joint (arm circles) -Upper Back (pull on doorknob) -Sides (feet tog, lean body to side) -Hamstrings (foot up on something and touch toes) -Quads (keep knees tog and hold ankle) -Inner Thigh (separate legs and touch each foot) -Hip Flexors (deep lunge) -Low Back (lay on back and bring knee to chest) -Abs (cobra stretch) -Calf (down dog, take turns with each leg) -Back mvt (cat - cow) than (child's pose) Movement - cardio portion  1 min run forward  1 min run backward 1 min skip  (distance or height) 1 min skip backward 1 min cross your feet over- zig zag pattern do this 2, 3, or 4 times depending on your ability Strengthen 15 lunge forward  (knee never pass toes) 15 lunge backward 15 squats  (knee never pass toes) 15 push ups 15 leg raises 15 superman 15 crunches/ sit ups (look up, not at chest) do this 3,4,5 times can also use weight depending on ability Some more options -Bear crawl- distance 1 min (face down walk all 4s) -Crab walk- distance 1 min (face up walk hand/ feet) -Mountain Climbers- 1 min (knees through arms) -Jump feet to plank than to hands 30 times -walk your hands up and down to plank 15 times Stretch again do the top list and take a little more time with it.