WARM UP: 3-5 MINUTES

The purpose of the warm up is to increase blood flow to all the major muscle groups of the body. Any activity that involves movement should be done, such as running or walking in place, jumping jacks, walking the stairs. Start slowly increasing to a moderate pace.

SUGGESTION:

1. Walk in place 1 min.
   
2. Jog in place 1 min.
   
3. Jumping Jacks 1min
   
4. Jog in place (increase speed) 1 min.
   
5. Jumping Jacks 1 min.

STRETCH: 5 MINUTES
SHOULDER, ARM AND SIDE

• Elbow behind the head.
  
• Slowly bend as you pull
  
• Alternate procedure to work other side

LOWER BACK

• Lie on floor
  
• Pull knees into the chest
  
• Slowly roll onto your back

TORSO

• From a seated position, place right foot on the outside of the left knee
  
• Extend left arm outside of right knee
  
• Turn and look behind you
  
• Reverse procedure to work opposite side

HAMSTRING, LOW BACK AND HIPS

• Sit with legs spread in front
  
• Pull right leg into crotch
  
• Bend and reach first to the left knee, then to right keeping head upright
  
• Alternate procedure with opposite leg

INNER THIGH

• Pull soles of feet together and towards the crotch
  
• Keeping hands clasped on the feet, feel a stretch in the groin area
  
• Bend over slowly, keeping head straight
  

THIGH

• Stand on one leg
  
• Hold opposite ankle to the back of your thigh
  
• Slowly lean forward
  
• Alternate procedure with the other leg

STRENGTH: 15 MINUTES

The exercises in this section will tone, strengthen and increase your muscle endurance. There will be an increase in blood flow. Take about 20-30 seconds to rest between each exercise.

PUSH UPS

• In a prone position, place hands directly next to shoulders palm down
  
• Knees should be in contact with the floor
  
• Keep as straight as possible
  
• Slowly lower your body by bending arms until chest touches the floor
  
• Extend arms returning to the upright position
  
• Do 10-35 repetitions / 3 sets

SHOULDER RAISES

• Stand in an erect position with feet shoulder width apart
  
• Raise arms directly up from your sides until level with the chest
  
• Lower arms slowly
  
• This should be done while holding some kind of weight (towels, books, shoes)
  
• Do 10-30 repetitions / 3 sets

SEATED DIPS

• Place hands on edge of bed or chair shoulder width apart
  
• Extend legs out in front of you
  
• Lower your body by bending arms to a 90 degree angle
  
• Return to starting position by extending arms
  
• Do 5-30 repetitions / 3 sets

SIT- UPS / ABDOMINALS

• Lay on back with knees bent and hands crossed on abdomen
  
• Curl upper body, lifting shoulders off the floor
  
• Return slowly to starting position
  
• Do 25-50 repetitions / 3 sets
  
• Lay on back with feet in chair
  
• Place hands over the head
  
• Place body close to chair and sit up
  
• Alternate this with a twist to each side when you reach the top

LOWER BODY ( SQUAT & LUNGES)

• Stand erect with legs shoulder with apart
  
• Keep knees behind the toe and slowly go down like you are sitting in a chair
  
• Do 15-25 repetitions / 3 sets
  
• Stand erect with hands behind your head and feet apart
  
• Stride forward to a 90 degree angle until knee just touches the floor
  
• Push back up immediately
  
• Alternate right and left leg
  
• Do 5-15 repetitions on each leg / 3 sets

COOL DOWN AND STRETCH: 2-3 MINUTES

This should be done similar to warm up but at an easy pace