|
Exercise |
Repetitions |
Sets |
|
Lunges |
15-20
each side |
3 |
| Plie
Squats |
15 |
3 |
| Push
Ups |
max |
3 |
|
Superman |
20 |
3 |
|
Bridges |
20 |
3 |
|
Planks |
max
time |
3 |
| Lying
Twists |
20
Each side |
3 |
Lunges
Muscles Targeted:
Quads, Glutes, Hamstrings
Stand up tall with your feet together. Take a big step
forward with your right foot. Now, bend both knees and
slowly drop straight down. Make sure your right knee does
not go over your toes and you do not hit the ground with
your left knee. Squeeze your glutes and pull your left leg
to your right leg by driving your right heel into the ground
as you straighten your leg. Repeat exercise with left leg.
Plie
Squat
Muscles Targeted: Glutes, Quads, Adductors
Begin with a wide stance and your toes turned comfortably
outward. Keeping your core tight and your back straight,
make sure your knees stay aligned with your toes as bend at
your knees into a squat. Return to the starting position
without locking your knees and then repeat.
Push
Up
Muscles Targeted: Chest, Triceps
Start with your hands a little more than shoulder level
apart extended at chest level. Now, begin lowering your body
making sure you stay as stiff as a board. When your elbows
are bent to 90 degrees push straight up returning to your
starting position.
Superman
Muscles Targeted: Lower back
Lie face down on a mat with your legs together and your arms
stretched out in front of you. Together raise your upper and
lower body off the floor and then lower back down to the
starting position and repeat.
Bridge
Muscles Targeted: Butt, Lower back, Abs
Lie face up on a mat with your arms at your sides and knees
bent. Lift your hips off the mat by squeezing your glutes. Slowly
lower back down to the starting position and repeat.
Plank
Muscles Targeted: Abs
Lie face down on a mat with your elbows and forearms
underneath your chest. Come up onto your elbows and toes
to form a bridge with your body. Make sure to keep your core
and legs tight.
Lying
Twist
Muscles Targeted: Oblique
Lie on your back on the floor. Put a stability ball in
between your legs. With your arms out to your sides and
raise your legs straight in the air. Lower your legs to one
side as far as your hips will twist. Keeping your core
tight, raise your legs back up and to the opposite side and
repeat.
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