Warm-up:

Warm up on the exercise bike for 5-10 minutes. Alternatively, perform dynamic stretches such as: jumping jacks, jogging on the spot, hi knees or butt kicks.

 Perform each exercise with 10-12 reps with 30 seconds rest between sets.

Exercise Descriptions:

 

 

Standing Heel Toe Taps:

Stand upright with your feet hip-width apart. Keep your arms at your sides or place your hands on your hips for stability. Lift your right foot slightly off the ground and tap your right heel on the ground in front of you.  Without putting your right foot down, tap your right toes on the ground behind you. Alternate between tapping your heel and toe, maintaining a steady rhythm.

Strengthens: calves, shins, core, and hip flexor muscles.

 

 

Standing Back Leg Lifts:

Stand upright with your feet hip-width apart. Place your hands on your hips or hold onto a chair or wall for balance. Shift your weight onto your left leg. Slowly lift your right leg backward as high as you comfortably can without bending your knee or arching your back. Hold the lifted position for a second or two, feeling the contraction in your glutes and hamstrings. Slowly lower your right leg back to the starting position with control. 

Strengthens: glutes, hamstrings, spine, core, and hip flexor muscles.

 

 

Inchworms Walk Outs:

Stand upright with your feet hip-width apart. Bend forward, hinge at your hips, and reach your hands toward the floor. Walk your hands forward, one at a time, until you reach a high plank position.  Hold the plank position for a second or two, keeping your core engaged and your body straight.  Keeping your hands in place, walk your feet forward toward your hands, one step at a time, until you are back in the bent-over position. Stand up straight to return to the starting position. 

Strengthens: core, deltoids, triceps, biceps, quadriceps, hamstrings, glutes, and spine.

 

 

Inner Thigh Kicks:

Stand upright with your feet hip-width apart. Place your hands on your hips or hold onto a chair or wall for balance. Shift your weight onto your left leg. Lift your right leg slightly off the ground and kick it across your body toward the left side, keeping your leg straight. 

Strengthens: adductors, hip flexors, core.

 

 

Standing Bicep Curls:

Stand upright with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms fully extended and palms facing forward. Keep your elbows close to your torso and your back straight. Exhale as you curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted, and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Inhale as you slowly lower the dumbbells back to the starting position.  Ensure that you maintain control of the weights throughout the movement. 

 

Strengthens: biceps brachii, brachialis, brachioradialis, forearm.

 

 

Triceps Dips on Bench:

Sit on the edge of a bench with your hands placed next to your hips, gripping the edge of the bench. Extend your legs in front of you with your heels touching the ground. Slide your buttocks off the bench, holding your body up with your arms. Your arms should be fully extended, and your torso should be close to the bench. Inhale as you slowly lower your body by bending your elbows, keeping them pointed backward. Exhale as you push yourself back up to the starting position by straightening your arms. Keep your movements controlled to engage the triceps effectively. 

Strengthens: Triceps Brachii, Pectoralis Major, Anterior Deltoids, Forearm Muscles.