Week 1-First day workout

Do a quick dynamic warm-up and then perform these exercises: 

Squats:  Hinge at the hips, weight on your heels, press you bottom back as if you were trying to reach a chair.  Keep your shoulders up and keep your core tight.

Bicep curls:  You can use dumbbells, backpacks, books, water bottles- think about exhaling as you curl up and inhale on the way down.  Keep core tight!!

Lunges- chest tall, have your legs far enough apart so your weight is evenly distributed, keep your knee in line with your toes.

Cardio exercises:  jogging in place and skaters.  Working towards identifying 3 distinct intensities.  Level 1 being what you could use for “active recovery”….Level 3 you are breathless and working hard!

For your exercises today:

Do:

10 squats

jog in place (1 minute-changing intensity-try to feel the difference between three levels)

10 bicep curls

skaters (1 minute-changing intensity)

10  lunges on each leg

jog in place (1 minute)

Repeat 3 times

End with crunches and plank work…5 minutes.

Stretch

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