WARM-UP
WALKING
Walk for 10 minutes
LEGS - EXERCISE BAND SEATED LEG EXTENSIONS
Starting Position: Sit on the edge of an exercise bench with one end of the band wrapped around your right ankle, and place your left foot over the other end of the band.
Movement: Exhale as you extend your right foot up until your leg has just a slight bend in it. Inhale as you return your foot back down to the starting position. Repeat on other side as required.
Set 1 8 at 0
Set 2 8 at 0
Set 3 8 at 0
LEGS - MEDICINE BALL SINGLE LEG SQUAT
Starting Position: Stand on one foot with a 90-degree bend in your knee. Grip a medicine ball with both hands, arms hanging straight down in front of you.
Movement: Exhale as you lift yourself to a straight leg position while pressing the medicine ball above your head. Inhale as you slowly return
back down to the starting position. Repeat on other side as required.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
LEGS - EXERCISE BAND LYING LEG PRESS
Starting Position: Lie on your back on an exercise matt with the band around the soles of your shoes and the handles held at chest level. Bend your knees in towards your chest and angle your feet upward.
Movement: Exhale as you press your feet up until your legs have just a slight bend in them. Inhale as you lower your legs back down to the starting position. Repeat as required.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
LEGS - DUMBBELL SIDE LUNGES
Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Grip a dumbbell in each hand with your arms hanging down in front of you.
Movement: Inhale as you take a large step to your right side and lower yourself down until your right knee has a 90-degree bend in it. Exhale as you press yourself back up to the starting position. Repeat on other side as required.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
LEGS - STANDING TOE TOUCH
Starting Position: Stand with your feet together and a slight bend in your knees.
Movement: Bend at your waist reaching down as to touch your toes. Allow your arms to hang down in front of you. Hold this position for thirty seconds.
LEGS - LEG PULL I
Starting Position: Lie on your back on an exercise matt with your knees in the air and feet flat on the floor.
Movement: Bring your right heel to rest on your left thigh. Loop your hands around your left thigh and pull it towards your chest. Hold this position for thirty seconds. Repeat as required on other side.
CARDIOVASCULAR - CARDIO - JOGGING
Jog for 25 minutes
I am a 32 year-old personal trainer from Birmingham, AL. My experience includes over six years of Personal Training. I have studied diet techniques, weightlifting, and nutrition for over 10 years. This includes the study of kinesiology at the University of Alabama. You may visit
Fitness website for additional questions.
