Beginners: 30 seconds 🙂
Intermediate to Advanced: Play around with it to a full minute.
Beginners: 30 seconds (Each move 30 seconds)
Intermediate: 40-50 secs
Advanced: 1 minute
Beginners: A minute after cardio.
Intermediate: 30 seconds after cardio.
Advanced: 10 seconds after cardio.
This program will substitute modifications! 🙂
After every move–>Do cardio.
For the first segment, the cardio is: Mountain Climbers.
For the second segment, the cardio is: Jumping jacks with bicep curls. So you curl when you bring your legs together.
1- 1-Leg standing on riser (step)–>on the UP–>raise the other leg arms loaded (Modification: Do move without holding weights. You can also do this move on the floor)
**Move weights out to side almost like doing lateral raises, elbows not locked, then on the UP, bring weights gently into chest.
2- Repeat #1 for your other leg 🙂
3- WIDE squats–> sticking butt out bring your elbows onto your knees–> going into demi-pointe (ball of your foot) at the end.
4- Crunches on balance trainer–> Advanced people: feet off the floor.
Intermediate people: feet on the floor on balance trainer.
Beginners: Crunch on the floor 🙂
5- One of my FAVORITE MOVES 🙂 :
Squatting medium-low–>dumb bell in each hand–> Arms parallel to each other–> bring 1 dumb bell through legs & the other besides hip –> On the UP portion–> bring BOTH dumb bells still parallel to each other–> at shoulder height–> squat DOWN again–> bringing other dumb bell through legs this time & so on.
**Beginners: Just do this move without weight.
6- Resting dumb bells on shoulders (Modification: No weight or lighter weight)–> squat down–> bringing one leg up at a time–> with flexed foot–> laterally to side.
7- In a Raised Plank–> fold up (into a downward dog basically) to tap knees–> Switch knees tapped. So you’re in a plank then you fold up to tap your knee then back into the plank then fold up to touch your other knee. 🙂
**Beginners: Just maintain this plank for the allotted time 🙂
8- Lying down–> arch with upper back on floor (a “bridge” position)–> SQUEEZING butt, hams & quads–> move thighs & knees together then out then in again to meet.
**Always do your warm up 🙂
***Always do your cool-down
****You can ask questions if you have them!