|
Exercise Name |
Count |
Description |
Visual |
|
Flexibility Exercises |
|
Each flexibility exercise should begin
with a slow, 5 count stretch through each position of the rep,
followed by 10 movements at the normal, brisk, pace. |
|
| trunk
side bend |
4 |
Starting by grabbing
both elbows above your head, bend to one side (1), back to
starting position (2), bend to the other side (3), back to
starting position (4) |
 |
| trunk
twist |
4 |
Starting with both hands on the back
of your head, twist to one side (1), back to starting position
(2), twist to the other side (3), back to starting position (4) |
 |
|
windmills |
4 |
Starting with both hands up at right
angles, reach one hand to the opposite toe (1), back to starting
position (2), reach the other hand to the opposite toe (3), and
back to starting position (4). |
 |
| trunk
bend (back&front) |
4 |
Starting with hands on hips, stretch
forward (1), back to starting position (2), stretch backwards (3),
back to starting position (4). |
  |
|
Cardio and Strength |
|
|
|
| 4 count
jumping jacks |
4 |
Just like regular jumping jacks, but
with a staggered-leg step on the "3 count".
Apart (1)
Together (2)
Staggered-leg (3)
Together (4)* alternate
staggered leg on each rep |
 |
| Reach
Thru |
2 |
Starting with feet shoulder width
apart and hands in the air, bend down and reach through your legs
(1), back to starting position (2) |
 |
| Quad
Box Run |
4 |
Make or visualize a large "plus sign"
on the ground. Quad Box Run is like jogging in place except
that you take steps forward and backward also. |
 |
|
Wrestler's Lunge |
4 |
Starting in a wrestling stance, take a
deep penetration step to one knee (1), come back to starting
position (2), take a deep step with the other leg (3), back to
starting position (4) |
 |
| Quad
Box Hop |
4 |
Like the Quad Box Run, except that you
hop with both feet in a clockwise direction hitting all 4 boxes.
Change direction after 5 reps. |
 |
| Body
Weight Squats |
2 |
Starting in standing position, squat
all the way down pointing both arms forward (1), return to
standing
position (2) |
 |
| Squat
Thrusts |
4 |
Starting in standing position, squat
down with hands on the ground (1), thrust you legs backwards to a
pushup position (2), back to squatted
position (3), back to standing position (4) |
 |
|
Alternating Side Lunge |
4 |
Starting in standing position, take a
deep step to the side (1), back to standing (2), take a deep step
to the other side (3), back to standing (4) |
 |
| 4 count
jumping jacks |
4 |
Just like regular jumping jacks, but
with a staggered-leg step on the "3 count".
Apart (1)
Together (2)
Staggered-leg (3)
Together (4)* alternate
staggered leg on each rep |
|
| Power
Lunge |
2 |
Started in staggered-leg standing
position, explode up into the air and come back down in the
opposite staggered-leg position (1), repeat with the other leg (2)
for one full rep. |
 |
| Quad
Box Run |
4 |
Make or visualize a large "plus sign"
on the ground. Quad Box Run is like jogging in place except
that you take steps forward and backward also. |
|
| Glute
Raise |
4 |
Starting on all 4's, raise one foot up
towards the ceiling (1), back to starting position (2), other leg
to the ceiling (3), back to starting position (4) |
 |
| Quad
Box Hop |
4 |
Like the Quad Box Run, except that you
hop with both feet in a clockwise direction hitting all 4 boxes.
Change direction after 5 reps. |
|
|
Stand-Ups |
3 |
Starting in referee's position,
explode up to one leg (with elbow block and hand control) (1),
continue up to standing position with hand control (2) return to
referee's position (3) *
alternate legs on each rep |
 |
| Squat
Thrusts |
4 |
Starting in standing position, squat
down with hands on the ground (1), thrust you legs backwards to a
pushup position (2), back to squatted
position (3), back to standing position (4) |
|
| Flutter
Kicks |
4 |
Starting position lying flat on your
back with one leg up and one leg straight in leg lift position.
Freeze your knees thoughout the exercise. Alternate bringing one
leg up and the other leg down. 2 times each leg counts as one
repetition (4 count). |
 |
| 4 count
jumping jacks |
4 |
Just like regular jumping jacks, but
with a staggered-leg step on the "3 count".
Apart (1)
Together (2)
Staggered-leg (3)
Together (4)* alternate
staggered leg on each rep |
|
| Bicycle
Crunch |
4 |
Starting position lying flat on your
back with your legs straight in leg lift position. With your
hands lightly behind your head, alternate crunching up and
touching opposite elbow to the opposite leg as it pumps towards
your chest.
One leg (1), down (2), other leg (3), down (4). |
 |
| Quad
Box Run |
4 |
Make or visualize a large "plus sign"
on the ground. Quad Box Run is like jogging in place except
that you take steps forward and backward also. |
|
| L-Sit
Crunch |
4 |
Starting position lying flat on your
back with your legs straight up in an "L" position. Freeze
your knees throughout the exercise. With your hands lightly
behind your head, alternate crunching your opposite elbow to the
opposite knee. One leg (1), down (2), other leg (3), down
(4). |
 |
| Quad
Box Hop |
4 |
Like the Quad Box Run, except that you
hop with both feet in a clockwise direction hitting all 4 boxes.
Change direction after 5 reps. |
|
| L-Sit
Raise |
2 |
Starting position lying flat on your
back with both legs up in an "L" position. Freeze your knees thoughout the exercise. Keeping your hands
under your hips, raise your butt off the floor, pressing your feet to
the ceiling and return to the starting position. |
 |
| Squat
Thrusts |
4 |
Starting in standing position, squat
down with hands on the ground (1), thrust you legs backwards to a
pushup position (2), back to squatted
position (3), back to standing position (4) |
|
| Full
Crunch |
2 |
Starting position lying flat on your
back with your legs straight in leg lift position. With your
hands lightly behind your head, crunch your shoulders up and your
knees towards your chest at the same time. Return to
starting postion and repeat. |
 |
| 4 count
jumping jacks |
4 |
Just like regular jumping jacks, but
with a staggered-leg step on the "3 count".
Apart (1)
Together (2)
Staggered-leg (3)
Together (4)* alternate
staggered leg on each rep |
|
| Hip
Sits |
4 |
Starting with feet and hands shoulder
width apart, sit one leg across touching your ankle to the
opposite wrist while keeping both hands on the ground (1), return
to starting position (2), sit the other leg through (3), return to
starting position (4) |
 |
| Quad
Box Run |
4 |
Make or visualize a large "plus sign"
on the ground. Quad Box Run is like jogging in place except
that you take steps forward and backward also. |
|
| pushups |
2 |
Standard push-up |
 |
| Quad
Box Hop |
4 |
Like the Quad Box Run, except that you
hop with both feet in a clockwise direction hitting all 4 boxes.
Change direction after 5 reps. |
|
| Chin
Ups |
2 |
One of the best back exercises ever
invented! |
 |
| Squat
Thrusts |
4 |
Starting in standing position, squat
down with hands on the ground (1), thrust you legs backwards to a
pushup position (2), back to squatted
position (3), back to standing position (4) |
|
| Dive
Bomber Pushups |
2 |
Starting in a modified pushup position
with your butt in the air, swoop down and forward so that you pass
through a standard pushup position to a "cobra stretch" position
(1), reverse the movement back to starting position (2) for a full
rep. |
 |
| 4 count
jumping jacks |
4 |
Just like regular jumping jacks, but
with a staggered-leg step on the "3 count".
Apart (1)
Together (2)
Staggered-leg (3)
Together (4)* alternate
staggered leg on each rep |
|
Inverted Row
(or table row) |
2 |
Hang from a bar or the edge of a
table. Maintain a straight frame as you row your chest up.
(to add some grip work you can loop 2
towels over the bar and hold the towels while you are performing
the exercise) |
  |
| Quad
Box Run |
4 |
Make or visualize a large "plus sign"
on the ground. Quad Box Run is like jogging in place except
that you take steps forward and backward also. |
|
| Close
Grip Pushups |
2 |
Starting with feet shoulder width
apart, and hands in a diamond shape with index fingers and thumbs
touching. |
 |
| Quad
Box Hop |
4 |
Like the Quad Box Run, except that you
hop with both feet in a clockwise direction hitting all 4 boxes.
Change direction after 5 reps. |
|
| "T"
push-ups |
4 |
Staring in push-up position, down (1),
up (2), rotate to the side while raising one arm to the ceiling
and keeping the other straight (3), back to starting position (4)
* alternate sides on each rep |
 |
| Squat
Thrusts |
4 |
Starting in standing position, squat
down with hands on the ground (1), thrust you legs backwards to a
pushup position (2), back to squatted
position (3), back to standing position (4) |
|
| |
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|
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|
Cool Down |
|
Slow jog or other low-intensity
aerobic exercise, followed by stretching. |
|
