A Sample Work Out From the Book I'm Writing!!

Core

Warm up and Stretch:

30 Seconds: Cardio March

30 Seconds: Jump Rope

Head Rolls

Inner Thigh Stretch

Quad Stretch

Work out:

25 Stationary Lunges

25 Push ups

30 Crunches

25 Seconds: Low plank hold

25 Seconds: Table

35 Each Side: Side Leg Raise

10 Full: Banana Rolls

10 Full: Plank to Side Plank

10: Forward Weighed Circles

10: Backwards Weighed Circles

30 Seconds: Superman(X2)

(Repeat)

Stretch:

Upper Back Stretching

Chest Stretch

Pot Stir

Huggers

Front Bent Over Stretch

Cat Stretch

Upward Dog

Shoulders and Chest

Warm up and Stretch:

30 Seconds: Cardio March

30 Seconds: Jump Rope

30 Seconds: Overhead Reach

Huggers

Pot Stir

Chest Stretch

Work Out:

25: Push ups

15: Forward Weighed Arm Circles

15: Backward Weighed Arm Circles

10: Side Lateral Raises

10: Front Lateral Raises

25 Seconds: Plank Hold

15: Rotator Cuff Lifts

15: Upward Rows

(Repeat)

Stretch:

Huggers

Pot Stir

Chest Stretch

Head Rolls

Shoulder Stretch