Warm-up:
Continuous:
Light jog/march in place for 1min
Wide leg jog/march for 1min
Jumping Jacks for 1min
Repeat All for a total of 6 minutes
Note: *2 Sequences ... after each exercise about a
30sec--1min rest (a little less if you don't need the breaks)
1st Sequence (2x)
1) 15 Burpees (start standing to hands down on floor, jump
back, do a pushup (on knees if some of you have to, jump forward and repeat ...
replace jumping with stepping if it gets too hard or jump wide to protect your
back if you need to)
2) 20 Frog Jumps (touch floor between legs like a deep
squat, weight on heels and chest up)
3) 15 Leg Lifts (laying down on back, straight leg lifts or bend
knees if it hurts your back!!! -- careful that you heed that so there's no
straining!)
4) Skate (30secs) (like an in place shuffle with legs moving
forward and back and arms moving up and down alternately)
Repeat
2nd Sequence (2x)
1) High Knee Jog (30secs) (get those knees up to waist level
-- no higher-- if you can, jumping with it if you're advanced, marching if not,
and touch each knees that comes up with your hands to keep them involved. Keep
your backs straight and tall, bodies relaxed. Keep breathing and don't hold
your breath!)
2) Straight Arm Plank (1min) (Hold your body up, straight
arms with hands under shoulders. Some of you strong enough are going to be on
your toes -- like a pushup position -- others will need to be on tops of thighs
still keeping torso straight. *note: those with wrist issues ... Make a
fist with your hands and put the "flat" part of the knuckles on the
ground keeping your wrists straight and palms facing in to each other. If that
still doesn't help, do a forearm plank for now, keeping elbows under shoulders
and hands clasped on the floor in front. )
3) One Arm Plank (30secs each side) Right hand below right
shoulder with fingers pointing opposite direction of feet ... You are on your
side holding your body up, hips up, on side of right foot with left leg stacked
on top. Left arm is straight up in the air, palms facing out and fingers
pointing up. Either look up at left hand or down at right. Some of you are not
going to be strong enough yet for straight legs, so, instead of straight legs,
bend the knees and rest on right side of knee instead of the foot. *note:
wrist issue people do the fist thing or go to forearm with forearm facing
foreword. Repeat on left side)
4) Mountain Climber on Forearms (30secs) in forearm plank,
pull one knee into chest tapping toe down, alternate and see if you can keep it
moving -- kinda like running on your forearms. Go at your pace and do the best
you can)
20 Sit-ups to end. Full sit-ups please unless you've got
back issues!! Pick a level!
Level 1- spinal roll
Level 2 - arms straight forward
Level 3 - arms overhead and keep them there on the way up.
Level 4 - hands behind head keeping elbows wide!
Stretch - do the same stretches as explained in workout #1:
Hamstrings and lower back
Stretch your quads (top of thighs) standing straight and
pulling one foot behind you to your glut (butt)
Stretch your shoulders bringing one arm across the chest and
pulling it in - not pressing on the elbow joint!
Yay!!! Workout #2 complete!!!! Great job and let me know if
you have questions!!!!!!
Repeat
20 Full Sit-ups
Stretch (see workout #1 post for details if you need them)
Hamstrings
Lower Back
Shoulders
Quads
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