Lower Body Exercises

Wall Squats with Stability Ball: 1 set, 10 to 12 reps (page 75)

1 set, 10 to 12 reps each side

Bridge Pose with Stability Ball: 1 set, 5 to 8 reps (page 82)

15 to 20 reps each side (page 78)

One-Arm Reach-Across: Hold 15 to 30 seconds each side (page 93)

Hip Flexor Stretch:

Hold 15 to 30 seconds each side (page 94)

Calf Stretch: Hold 15 to 30 seconds each leg (page 91)

Hamstring Stretch: Hold 15 to 30 seconds

Low Back and Glute Stretch: Hold 15 to 30 seconds each side (page 98)

Quad Stretch: Hold 15 to 30 seconds each side (page 96)

Low Back and Glute Stretch: Hold 15 to 30 seconds each side (page 98)

Quad Stretch: Hold 15 to 30 seconds each side (page 96)

Triceps Stretch: Hold 15 to 30 seconds each side (page 95)

Routine #3: Intermediate

Marching in Place: Up to 5 minutes (page 29)

Step Touches:

1 minute (page 24)

Arm Raises: 1 minute (page 25)

Simulated Jump Rope: 1 minute (page 26)

Shoulder Rolls:

Forward 10 to 15

seconds; backward 10 to 15 seconds (page 27)

Neck Rolls:

30 seconds (page 28)

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