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Upper Body #2 Seated Chair Drops

Upper Body #2 Seated Chair Drops

Sit in a chair or on a bench, then slide yourself forward so your bottom starts to fall off the front. Holding the front of the chair or bench with your palms faced downward and your fingers pointed upward and let your legs stretch out in front of you. Keep your feet pointed upward so your weight is on your heels and not your toes. Lower yourself with a straight back until your arms are at a 90 degree angle and then push yourself back to the starting position.

Beginners: keep knees bent at 90 degrees, with the soles of your feet on the ground, going down until your arms are parallel with the chair. 5-10 reps

Intermediate: place your legs straight out in front of you with heels on the ground: 30 -50 reps.

Advanced: use the same form as intermediate, but do 60-80 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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