This type of workout is good for those who:
- Dont want to be too sore
- Want to work all major muscle groups
- Want to burn a high number of calories
- Are getting ready for race or athletic event
- Are beginning a workout program
Equipment and space needed:
- 20 square feet of space,
- Tree or sturdy pillar or pole and a hallway.
- Workout mat
- Exercise ball,
- 3-10 lb dumbells,
- Handled resistance bands green, red and blue will provide optimum workout options.
Warm up
- Hip swings Front/Back-leg should be straight, body should be held erect while leg swings from front to back
- Hip swings In/Out- face pillar and swing one leg across body, then bring leg open.
- Side bends
- Head rolls- shoulder to shoulder- NEVER BACK
Strength and cardio- 20-30 reps- alternating exercises, 10- 20 reps- single arm or leg exercises
- Walking lunge with a twist- twist toward stepping leg
- Side shuffle to side lunge
- Side walking with band- hold handles step on band with both feet, take small side steps
- Waist twist with band- arms straight, turn with obliques
- Single arm chest fly w/ band- inside arm
- Single arm reverse fly w band-outside arm
- Ball cross crunch-elbows open, cross with obliques
- Ball hip lift- walk out on ball so hips are suspended
- Dumbell tricep extension on ball- head and entire spine arched over ball, elbows in
- Opposite arm leg lift- face down, spine extended
- Shoulder press with toe touch
- Stationary lunge with dumbell bicep curl
- Repeat
Cool down with full body stretch!
