Notes
562 kCal
45% fat
1. Jogging Slowly for Warm up 8 mins
2. Stretch ( All do differently, so do what used to ) 10 mins
3. Skipping 2 mins
4. continuos jumps 8 times
5. Press Ups 1 min
6. Skip Jump with tuck, knees up to chest 1 min
7. Bent knee sit ups, with Alterative twist 1 min
8. Stride Jumps, extend legs to back & side 1 min
9. Back Extensions, opposite leg & arm raised for about 2 sec, while lying on stomach 1 min
10. Hip extensions, no explosive movements, 30 sec on each leg 1 min
11. Burpee's, spring into air at end of each one 1 min
12. Lateral Leg Raises, raise & lower steadily, with extended leg,while lying straight 30 sec each leg. 1 min
13. Skip Jumps Squat, 1,2,3 on toes then 4th squat. 1 min
14. Floor & Wall touches, dont move feet & twist upper body around,to touch wall behind, with the palms of your hands. 1 min
15. Step ups, 1 foot up & two feet up, before down, do not jump. 1 min
16. Single Treadmills,( Keep back straight, back foot extended & front knee to chest. 1 min
17. Shuttle sprints, run between marks approx 20m apart TOUCH GROUND, then re-excellerate back. 1 min
18. Low Walking, with knee to ground. 2 mins
19. Crossbacks. 1 min
20. Stride Backs. 1 min
21. Gunthers, dryland skating, maintain motion looping behind & pointing toe in, using full arms. 2 mins
22. Heel taps. 1 min
23. Swing Hop 15 meters, 4 x on each leg, if hill available, use that for exercise. -
24. Bounding on spot, use arms to maintain motion. 1 min
25. Wall sitting, legs at 70 degee & back straight. 2 mins
26. Slow Jogging & light static stretching to cool Down & check if body O/K. 10 mins
I was almost throwing up and had to skip 19-24.