Warm up, am and pm sessions
15 - 20 minutes
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ROPE SKIPPING – Both feet |
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15 seconds on 15 seconds off = 3 minutes |
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ROPE SKIPPING – Alternate feet |
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15 seconds on 15 seconds off = 3 minutes |
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LUNGES |
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3 X 20 |
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ALTERNATE ARM SWINGS |
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Swing one arm forward and the other backwards X 10 |
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DOUBLE ARM SWING |
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X 10 |
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SINGLE ARM SWING |
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In front and back |
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CHEST OPENING (wraparounds) |
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X 10 |
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TRUNK ROTATION |
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X 10 |
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COMBINED SHOULDER/ELBOW MOTOR (e.g. right hand left shoulder left hand right shoulder) |
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X 20 |
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SQUAT THRUSTS |
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X 10 |
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FOOT TAPS |
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X 10 standing upright - lift foot behind you |
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SQUAT JUMPS |
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X 10 |
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BURPEES |
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X 10 |
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STRETCH CORDS |
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3 X 20 double arms rest 20 -, 3 X 20 single arms rest 20 |
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