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STRETCHING ROUTINE
1. Standing Lean (Right, Left, Middle) 6. Knee Huggers (Right, Left) 2. Legs Crossing Lean (Right, Left) 7. Dead Flamingo (Right, Left) 3. Flamingo (Right, Left) 8. Calf Stretch (Right, Left) 4. Sitting L Stretch (Right, Left) 9. Rippers (Right, Left) 5. Butterfly AB ROUTINE "B" 1. "V" Sits - Runners (30sec) 2. Supermans (1min) 3. "V"Sits - Flutter Kicks (30sec) 4. Reverse Plank (1min) 5. "V"Sits - Scissor Kicks (30sec) 6. Bent-Arm Side Plank (45sec each) 7. Side-winder Sit-Ups (1min) Total Time = 6min |
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STRENGTH ROUTINE "A"
1. Forward Lunges (Alternating) (1min 30sec) 2. Single Leg Bridges (Left, then Right) (45sec each) 3. Straight Leg Clams (Left, then Right) (30sec each) 4. Calf Raises (Left, the Right) (30sec each) 5. Hip Dips (Left, the Right) (30sec each) Total Time = 6min WEIGHT TRAINING "A" 1. Bodyweight Squats (2 x 60sec, 30sec rest) 2. Push-ups (4 x 20sec, 40sec rest) 3. Tuck Jumps (4 x 30sec, 30sec rest) Total Time = 8min |
STRENGTH ROUTINE "B"
1. Donkey Kicks (Left, then Right) (45sec each) 2. Back Down Leg Raises (Left, then Right) (45sec each) 3. Face Down Leg Raises (Left, the Right) (30sec each) 4. Shallow Knee Bend (Left, the Right) (30sec each) 5. Heel Drops (Left, the Right) (30sec each) Total Time = 6min WEIGHT TRAINING "B" 1. Squats (3 x 5rep) 2. Bench Press (3 x 5rep) 3. Cleans (3 x 5rep) Total Time = 10-15min FORM DRILLS 1. "A" Walks (30sec) 2. "A" Skips (1min) 3. Bound Ups (Uphill) (1min 30sec) 4. Pacers "A" (High Knees 180 step per min) (1min) 5. Pacers "B" (Butt Kickers 180 step per min) (1min) 6. Ground Runners (Arm Swings 180 per min) (1min) Total Time = 6min |
