Repeat this Routine : top to bottom and repeat as follows
Beginners 2x Advanced 5x Very Fit 8-10x
- TreadMill or Jump Rope: jog or walk high incline or Jump Rope 5 minutes
- Jumping Squats place hands on hips or behind head, feet 1 inch beyond hips, jump off toes as high as you can to straighten out legs, jump back onto heels and squat down 1 inch from parallel. Repeat. Perform 15 repetitions
- Squats with medicine ball or 10-20lb dbs, squat below parallel, feet hip distance apart. Perform 25 repetitions
- Sit ups holding medicine ball or hands on ears Note: dbs= dumbells. Start in crunch position looking slightly above your knees, roll one vertabrae at a time to the top,pause and slight resist gravity on the down using your abs, LAND into the crunch positon.DON’T let your head fall back. Repeat. Perform for 30 seconds.
Beginners can pull from their back legs to get up if necessary. - lunges with medicine ball (15-20lb ) or dumbells (3-10lbs) Perform 20 repetitions each leg
- Jumping Jacks perform 50 reps
- jumping squat with medicine ball (15-20lb) same as jumping squats other than your holding a medicine ball with the ball directly on top of palms at chest level, tight to chest, with fingers facing Perform 15-20 repetitions
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