Instructions: Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up (such as the one listed below) that consists of an activity that increases your heart rate and moves your joints through a moderate to large range of motion.
Workout: Complete each exercise for 8-12 reps (30 seconds for wall sits) followed by 15-60 seconds of rest. Repeat the workout for 3-5 sets. It is encouraged that you modify each exercise to a version that is best for you.
WARM UP |
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Fire Hydrants | ![]() |
Side Steps | ![]() |
WORKOUT EXERCISE |
DEMO |
DEMO MODIFIED |
Squats (8-12 repetitions) |
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Lunges (8-12 repetitions) |
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Wall Sits (30 seconds) |
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Calf Raises (8-12 repetitions) |
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Rest for 15-60 seconds as needed between sets. |
COOL DOWN |
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Heel to Glute | ![]() |
Knee to Chest | ![]() |