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Upper Body #3 Downward Dog

Upper Body #3 Downward Dog

A well-known yoga pose, make your body into an inverted “V” by placing your weight on your hands and feet and holding your bottom high in the air. Concentrate on breathing in through your nose – letting your breath fill up your belly and then exhaling slow and steady on a three count.

Beginners: Hold the downward dog pose for 5 slow, relaxing breaths followed by 30 seconds of child’s pose. 3-5 rounds.

Intermediate: Downward dog for 5 slow and relaxed breaths followed by 5 push-ups, do 5 rounds.

Advanced: Downward dog for 5 slow and relaxed breaths followed by 10 push-ups. Do five rounds.

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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