1)Jumping Jacks 2 minutes
2)Side Lunge -Stand holding 5- to 8-pound dumbbells. Step right leg out to side and bend knee to 90 degrees, reaching hands down on either side of right foot. Push off right foot to return to standing with right foot directly in front of left foot, arms sweeping up with palms facing in. Repeat on left side with left foot stepping behind right as you return to center; that’s 1 rep. Do 24 reps, then switch lead legs and repeat.
3) Squat with weight above your head
4)Line hops - lay a towel down and hope side to side over it (either one leg over, one leg over OR both legs at the same time )
5)Hip Raise-Lie on your back, feet hip-width apart, flexed left foot on a yoga block or telephone book, right foot on the floor. Keeping shoulders and head neutral and abs tight, lift hips so your body forms a straight line from shoulders to knees. Lower down, then lift right foot, bringing knee in toward chest. Return foot to floor; that’s 1 rep. Do 24 reps, then switch sides and repeat.
5)Bicep/Shoulders- Stand with legs slightly wider than hip-width, a 5- to 8-pound dumbbell in each hand, elbows bent and palms up. Keeping spine straight, squat and circle left hand up and in toward your shoulder in a circular motion (as if beckoning someone toward you); reverse to lower hand. Do 16 reps, then switch sides and repeat.
6)Fast feet- get the towel again :) hope foward and backward over the towel(once again either one foot one foot or both together at the same time)
7)Triceps/Abs- Lie on back with knees bent, a 5- to 8-pound dumbbell in right hand lifted so weight is over shoulder. Let knees fall left while bending right elbow until end of weight touches floor near ear. Straighten right arm while lifting hips, legs, head, and shoulders. Lower gently down. Do 24 reps, then switch sides and repeat.
8)Standing Crunch- Raise your arms, then lift left knee and bring right elbow down to meet it. Repeat on opposite side; alternate for 2 minutes, moving as quickly as possible. You’re done!
2)Side Lunge -Stand holding 5- to 8-pound dumbbells. Step right leg out to side and bend knee to 90 degrees, reaching hands down on either side of right foot. Push off right foot to return to standing with right foot directly in front of left foot, arms sweeping up with palms facing in. Repeat on left side with left foot stepping behind right as you return to center; that’s 1 rep. Do 24 reps, then switch lead legs and repeat.
3) Squat with weight above your head
4)Line hops - lay a towel down and hope side to side over it (either one leg over, one leg over OR both legs at the same time )
5)Hip Raise-Lie on your back, feet hip-width apart, flexed left foot on a yoga block or telephone book, right foot on the floor. Keeping shoulders and head neutral and abs tight, lift hips so your body forms a straight line from shoulders to knees. Lower down, then lift right foot, bringing knee in toward chest. Return foot to floor; that’s 1 rep. Do 24 reps, then switch sides and repeat.
5)Bicep/Shoulders- Stand with legs slightly wider than hip-width, a 5- to 8-pound dumbbell in each hand, elbows bent and palms up. Keeping spine straight, squat and circle left hand up and in toward your shoulder in a circular motion (as if beckoning someone toward you); reverse to lower hand. Do 16 reps, then switch sides and repeat.
6)Fast feet- get the towel again :) hope foward and backward over the towel(once again either one foot one foot or both together at the same time)
7)Triceps/Abs- Lie on back with knees bent, a 5- to 8-pound dumbbell in right hand lifted so weight is over shoulder. Let knees fall left while bending right elbow until end of weight touches floor near ear. Straighten right arm while lifting hips, legs, head, and shoulders. Lower gently down. Do 24 reps, then switch sides and repeat.
8)Standing Crunch- Raise your arms, then lift left knee and bring right elbow down to meet it. Repeat on opposite side; alternate for 2 minutes, moving as quickly as possible. You’re done!
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