WARM-UP
WALKING
Walk for 10 minutes
LEGS - EXERCISE BAND LUNGE
Starting Position: Stand with your feet shoulder width apart and your right foot on the middle of the and. Grip the handles on either side of your right leg, palms turned towards you.
Movement: Inhale as you take a large step back with your left foot. Bend your right knee to 90degrees. Exhale as you step forward with your left foot, returning to the starting position. Repeat on other side as required.
Set 1 15 at choose your weight
Set 2 15 at choose your weight
Set 3 15 at choose your weight
LEGS - SEATED DUMBBELL CALF RAISES
Starting Position: Sit on the edge of a flat bench with your knees bent and feet flat on the floor. Hold a dumbbell on each thigh.
Movement: Exhale as you push up with your toes, lifting your heels off of the floor. Inhale as you slowly return your heels back down to the starting position. Repeat as required.
Set 1 15 at choose your weight
Set 2 15 at choose your weight
Set 3 15 at choose your weight
LEGS - WALL SQUAT
Starting Position: - Place your upper back against a smooth wall. Stand with your feet shoulder width part, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the wall.
Movement: - Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.
Set 1 15 at choose your weight
Set 2 15 at choose your weight
Set 3 15 at choose your weight
LEGS - HANGING CALF STRETCH
Starting Position: Stand on a low platform and hold onto something for support.
Movement: Allow your heels to hang down off of the platform. Hold this position for thirty seconds.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
LEGS - DB SUMO SQUATS
Starting Position: - Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet wider than shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet.
Movement: - Inhale, keeping your heels in contact with the floor at
all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
LEGS - SHIN CONDITIONING II
Starting Position: Sit on an exercise matt with your legs together and your palms on the matt for support.
Movement: Lift your right foot 8-12 inches off of the matt. Point your toes and moving only at your ankle trace the lower case alphabet in the air. Repeat as required on other side.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
LEGS - GLUET TWIST
Starting Position: Sit on an exercise matt with your legs straight out in front of you.
Movement: Bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side.
LEGS - SQUATTING CALF STRETCH
Starting Position: Stand with your feet shoulder width apart and hold onto a firm support.
Movement: Squat down into a full squat with your heels flat on the ground. Hold this position for thirty seconds.
CARDIOVASCULAR - CARDIO - JOGGING
Jog and walk for 40 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.
