AEROBICS ROUTINE

STEP PROCEDURE WARM UP TIME/COUNTINGS

1ST HEAD AND NECK EXERCISE

Sitting erect, - bend the head forward -to the back -to the right side, to the left side - and then circle the head (counterclockwise and clockwise) -Stand upright and keep your feet spaced out shoulder-width apart. Your toes must point forward. Now, lift your arms laterally (on your side) until they are parallel to the ground. -Now, lower your arms down and repeat this exercise.

2ND LATERAL RAISES

8 8 8 8 16 Hold this position for 2-3 secs. 2 secs. *Perform 3 sets

3 CHEST EXPANDER

RD

Stand with your feet about shoulder-width apart and your back straight. Bend your knees slightly and sink your weight into your legs. Fold your arms in front of your chest. Slowly and rhythmically begin swinging your arms out to the sides, then back into the folded position in front of your chest. Standing side bends strengthen your obliques and give your waist a nice curve. Stand straight and place feet shoulder-width apart. Place hands on your thighs and bend to right side. Slide your right hand down until it reaches the calf, then pull up to the starting position. Repeat on the left side and do four sets of 12 reps per side. stand up tall with your legs hip-distance apart, your abdominals tucked in and your spine straight. Holding onto a counter top or ledge with one hand for support, inhale. As you exhale, lift your right leg straight up off the floor to hip height with your toe pointed and your knee stretched out straight. Slowly lower your leg back to the floor. Flex your foot upward downward sideward (point you toes) Rotate counter and clockwise

Do one to three sets of 15-20 reps.

4TH STANDING SIDE BENDS

Repeat on the left side and do four sets of 12 reps per side.

5TH STANDING FORWARD LEG LIFTS

Perform 10 to 20 leg lifts

Do it in the

other leg

6TH FLEXING FOOT

8 counts each 16

GRAPEVINE HAMSTRING CURL

LOW IMPACT Hands at your waist. Right step-cross, step-touch, left step-cross, step-touch -. Step with one foot and lift the heel of the other foot towards your butt. Usually you alternate heels. Right step-heel, left step-heel.

8 16 counts

AEROBICS ROUTINE
KNEE UP MARCHING STEP LOW KICK AND HIGH KICK STEP LUNGE MARCHING It's the same idea as the Hamstring Curl, only your lifting your knee towards your waist Stationary walk in place Arms stretching forward then upward. Left Low kick with your right hand then high kick do it alternately with right foot and left hand. Stationary walk in place Arms stretching forward then upward. HIGH IMPACT JUMPING JACKS With your feet wider than shoulder width, clasp your hands in front of you. Pull your arms up to one side of your head. Squat down and "chop" your arms diagonally to the opposite side of the body Stand back up while pulling your arms up to the same side of your head. Perform the same from the opposite side. Stand with your feet at hip-width. JUMP BURPEES Drop straight down onto your hands and kick your feet straight back (into a pushup position). Move immediately into a pushup. As you complete the pushup, immediately jump your feet forward between your hands. Rise straight into a jump. As you land, absorb and drop straight down into another repitition. Repeat for a specified number of reps. Sit on the floor with your legs in front of you. ROCK AND ROLL Rock your body back and down, hands catching the floor right behind your head. Quickly push with your hands and roll your body back up to a sitting position. DIAGONAL WOODCHOP RELAX WHILE INHALING AND EXHALING

16 counts 20 seonds 32 counts 16 counts 20 seonds

16 counts

24 counts

6 reps

10 TIMES

AEROBICS ROUTINE