Warm up:
Rotations:
Rotate neck 5 times to left and then 5 times to the right
Rotate arms 5 times forward and then 5 times in reverse Put hands on hips and
rotate hips 5 times to the left and then 5 times to the right Put hands on
knees and rotate knees 5 times to the left and then 5 times to the right
Stretch:
Left leg in front, bend knee 90 degrees and hold stretch
for 20 seconds. Simultaneously use right arm to stretch extended left arm
behind back.
Switch
Left leg to the side, bend knee 90 degrees and hold for
20 seconds. Simultaneously use right arm to stretch extended left arm in front
of body.
Switch
Right foot with left arm and hold for 20 seconds.
Switch
Squat all the way down and hold shins. Hold for 20
seconds.
25 jumping jacks
Main set:
Run 3.5 miles
Walk 2 miles
20 desk side straight leg lifts (modified v-ups). Sit on
desk, recline slightly, keep ankles together and lift legs x 3
20 desk side bent knee lifts. Sit on desk, recline
slightly, keep ankles together, bend knees slightly and pull legs in x 3
20 desk side dips x 3
20 supine leg lifts x 3
20 supine hip raises x 3
10 alternate pull ups x 3 (hang towel from pull up bar, will legs extended and feet on the ground, pull up using arms. I do this exercise while stretching the length of my jeans after taking them out of the drier).
Plank 1 minute on left side
Plank 1 minute on right side
Plank 2 minutes
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