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Legs #3 Step-Ups

Legs #3 Step-Ups

Find a step or a bench that is level with or stands just below your knee. Place one foot flat on the top of the step and then push into a standing position. Lower yourself in a smooth, controlled motion. This exercises’ effectiveness is dependent on pushing off with your raised leg and keeping the rear leg completely relaxed. As you get stronger, you can increase the height of the step and/or hold some weights in your hands.

Beginners: Use your body weight only, doing 5-10 reps on each leg

Intermediate: Add 5 pound weights in each hand. 15-25 reps on each leg.

Advanced: Add 10 pounds in each hand; do 30 reps on each leg.

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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