1.) WARM-UP
WALKING
Walk for 10 minutes at a fast pace
2.) LEGS - EXERCISE BAND SEATED LEG EXTENSIONS
Starting Position: Sit on the edge of an exercise bench with one end of the band wrapped around your right ankle, and place your left foot over the other end of the band.
Movement: Exhale as you extend your right foot up until your leg has just a slight bend in it. Inhale as you return your foot back down to the starting position. Repeat on other side as required.
Do 3 sets of 8
3.) LEGS - KNEELING LEG EXTENSION I
Starting Position: On an exercise matt get down on your hands and knees. Wrap the band around your left knee and right heel. Keep your back straight. Movement: Exhale as you extend your right leg back until it has just a slight bend in it. Inhale as you slowly return your leg back down to the starting position. Repeat on other side as required.
Set 1 8 at choose weight
Set 2 8 at choose weight
Set 3 8 at choose weight
Choose a weight that you can perform all the reps
4.) LEGS - EXERCISE BAND LYING LEG PRESS
Starting Position: Lie on your back on an exercise matt with the band around the soles of your shoes and the handles held at chest level. Bend your knees in towards your chest and angle your feet upward.
Movement: Exhale as you press your feet up until your legs have just a slight bend in them. Inhale as you lower your legs back down to the starting position. Repeat as required.
Set 1 8 at choose weight
Set 2 8 at choose weight
Set 3 8 at choose weight
5.) LEGS - BALL LEG CURLS
Starting Position: - Lie on your back and position a small exercise ball under the lower part of your right leg. Press your palms into the floor for support on either side of your body, and raise your left leg up off of the floor and keep it raised throughout the entire movement.
Movement: - Exhale as you roll the ball in towards your buttocks as far as you can. Slowly roll the ball back to the starting position. Repeat with other side as required.
Set 1 8 at choose weight
Set 2 8 at choose weight
Set 3 8 at choose weight
6.) LEGS - DUMBBELL SIDE LUNGES
Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Grip a dumbbell in each hand with your arms hanging down in front of you.
Movement: Inhale as you take a large step to your right side and lower yourself down until your right knee has a 90-degree bend in it. Exhale as you press yourself back up to the starting position. Repeat on other side as required.
Set 1 8 at 0
Set 2 8 at 0
Set 3 8 at 0
7.) LEGS - SINGLE BALL WALL SQUAT
Starting Position: - Position an exercise ball between your middle back and a wall. Stand on one foot and lean back against the ball. Movement: - Inhale, keeping your heel in contact with the floor at all times, slowly lower into a squat position while rolling the ball up your back. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat with
other side as required.
Set 1 8 at choose weight
Set 2 8 at choose weight
Set 3 8 at choose weight
8.) LEGS - SIMPLE QUAD STRETCH
Starting Position: Lie on your left side on an exercise matt with your knees bent. Keep your knees and the inside of your thighs together.
Movement: Extend your left leg out straight, keeping your right leg bent. Grasp your right foot with your right hand and pull it in as far as you can while pushing your
pelvis forward. Hold this position for thirty seconds. Repeat as required on other side.
9.) LEGS - SIMPLE HAMSTRING STRETCH
Starting Position: Sit on an exercise matt with your legs straight out in front of you and your palms placed on the matt for support.
Movement: Keeping your back straight bend at your waist and lean
forward as far as you can. Hold this position for thirty seconds.
10.) CARDIOVASCULAR - CARDIO - JOGGING
Jog for 25 minutes
