home     class format     overview     history     new program startup

CLASS FORMAT

WARM UP

Duration: 20-25 minutes
Pre-exercise: monitor heart rate for 10 seconds.

Mobility/Flexibility exercises

1. Upper body

Examples:
- Arm circles
- Shoulder shrugs and circles
- Overhead reaches
- Arms reach front and pull back
- Interlace fingers and stretch arms overhead
- Tricep stretch
- Chest stretch
- Neck stretches

2. Trunk
- Side bends (shoulders directly over hips and bend to side)
- Trunk twists
- Hip circles

3. Hand and Wrist
- Open and close fists
- Fingers full range of motion
- Thumb circles
- Forearm flexes

4. Balance
- Rock front to back
- Balancing ankle circles
- Point toes, flex heel
- Gentle squats

Aerobic Warm Up
- Marching
- Step touches
- Hamstring curls
- Knee lifts
- Walk up and back

Mid-Exercise: monitor heart rate for 10 seconds.



Aerobic Exercise

Duration: 15 minutes

A. Walking

B. Stationary biking


Strength Training
Duration: 15 minutes

C. Upper Body
- Biceps
- Triceps
- Chest
- Upper back
- Deltoids/shoulders
- Forearms, wrists

D. Wall Work
- Push-ups
- Wall reaches
- Calf raises
- Abductor leg lifts
- Knee raises
- Leg extensions
- Gentle wall squats
- Glut squeezes



Cool Down
Duration: 15 minutes

E. Abdominals
- Basic crunch
- Side crunches
- Reverse crunches

F. Leg Work
- Front leg raises
- Buttock squeezes
- Hydrant leg lifts
- Glut squeezes

G. Final Streching
- Both knees into chest
- Hamstring stretch
- Hip/torso stretch
- Inner thigh stretch
- Full body stretch
- Wrist circles

H. Relaxation
- Deep breathing exercises
- Tensing and relaxing body
- Standing slowly one vertebrae at a time

I. End-Exercise: monitor heart rate for 10 seconds.

new program startup     newsletter     exercise video     contacts