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Cardiovascular Workout #1 Squat Thrusts

Cardiovascular Workout #1 Squat Thrusts

Begin in the standing position with your hands by your sides. Now bend over and place your hands on the ground in front of each foot. Keeping your legs slightly bent, throw both legs behind you like a kicking donkey so you are in the plank push-up pose. Immediately bring both legs up to your chest so you are once again in squatting position and stand up.

Beginners: Walk your legs back one at a time into plank position instead of thrusting both, then walk back to squatting position. 10 reps.

Intermediate: Squat down, donkey-kick legs out into plank position, thrust back to squat and then instead of standing up, jump in the air. 20 reps.

Advanced: After thrusting legs into plank position, add a push-up, then thrust your legs back to chest and stand. 30 reps

Stretch: Sun Salutation

A wonderful way to start the morning

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Stretch: Kicking Toe Stretch

You alternate between leg kicks

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Stretch: Side Stretch

Standing tall & starting on your right side

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Stretch: Tunk Stretch

Standing with your hands on your hips

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Stretch: Barrel Roll

Pivot the upper-half of your body

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Stretch: Arm Circles

Large circles going opposite directions

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Stretch: Toe Touches

Touch toes & stretch to the sky

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Stretch: Funky Stretch

Lift one foot up behind your body

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Stretch: Calf Stretch

A combination of two calf stretches

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Core Workout #1 Flutter Kicks

Raise your legs together 6-12 inches off the floor

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Cardiovascular Workout #1 Squat Thrusts

Stand, squat, thrust, stand up again

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Leg Workout #2 Lunges

Take a large step forward opposite knee gently hits the ground

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Upper Body #2 Seated Chair Drops

Sit in a chair then slide yourself forward

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Core #2 Plank Pose

We challenge you to work up to five minutes of the plank pose

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Legs #3 Step-Ups

Pushing off with your raised leg, keep rear leg relaxed

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Upper Body #3 Downward Dog

Make your body into an inverted “V”

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Core #3 Pike-Ups

Helps you get the proverbial “six pack”

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Cardiovascular #3 Mountain Climbers

Jump spread legs apart, then land

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