Basic Program
Preview/Tutorials
APPECIZER 2
Raised Lateral Bicep Curls-Arms straight out from shoulder, flex up at elbow .
Half Jacks-Arms at side, raise out and up till hands touch above head.
Overhead Waves-Arms extended above head, bend side to side at waist.
APPECIZER 1
Calf Extensions- Knees locked, raise heels, lower heels
Upright Y’s-Arms at sides, raise straight arms above head to form Y.
Bicep Curls-Arms at sides, palms front, bend at elbow up to 90 degrees.
APPECIZER 3
Front Arm Raises-Arms at sides, raise straight up in front to shoulder height.
Overhead Presses-Hands , shoulder height, raise to straight above head.
Overhead Triceps-Extension-Palms together overhead, bend at elbow.
APPECIZER 4
Front Raised Bicep Curls-Arms straight out, shoulder height, flex at elbow.
Lateral Arm Rotations-Arms extended out, shoulder height, move in circles.
Standing Leg Curls-Bend at knee backward up to 90 degrees. (4-6 reps per leg)
APPECIZER 5
Prisoner Twists-Hands behind head turn side to side at waist.
Lateral Leg Raises-Raise straight leg to side, flexing at hip. (4-6 reps per leg)
Good Mornings (Knee Touches)-Bend forward at waist.
APPECIZER 6
Upright Rows-Hands together at waist, raise to chin, lower to waist.
Horse Pulls-Arms bent 90 degrees, extend out straight.
Lateral Elbow Raises-Hands in front, elbows at side, extend elbows up and out.
APPECIZER 7
Knee Raises-Raise knee to waist, lower, alternate legs. (4-6 reps per leg)
Leg Swings-Pendulum or arc movement forward/back. (4-6 reps per leg)
Sumo Squats (Shallow)-Feet spread past hip width apart, toes pointed out, bend at knees 45 degrees.
APPECIZER 8
Side Stretches-Hands at sides, bend side to side at waist.
Shrugs-Arms at sides, raise shoulders.
Upright W’s-Elbows at 90 degrees, hands in front of face, bend back to 90 degrees.
APPECIZER 9
Pectoral Flys-Arms straight in front, chest high, move arms apart to form a T.
Chest Presses (Push outs)-Palms out in front of shoulders, extend arms straight out.
Upright T’s-Arms at sides, extend straight out and up to shoulder height on sides.
Floor Program
Preview/Tutorials
APPECIZER 10
Toe Touches
Bicycles
Flutter Kicks
APPECIZER 11
Right Leg Lifts
Glute Bridges
Left Leg Lifts
APPECIZER 12
Kick-Outs
Leg Flys
Crossovers
APPECIZER 13
Mule Kicks
Plank
Thumbs Up
APPECIZER 14
Superman
Hydrants
Push-ups
APPECIZER 15
Cat and Cow
Hamstring Curl
Child’s-Pose to Cobra
Sitting Basic Program Substitutions for Leg exercises
1. Yes’s: Looking forward, move head slowly up and down 2.No’s: Looking forward, turn head slowly side to side
3. Maybe’s; Looking forward, tilt head slowly side to side
4. Hand Claws: Make a fist, extend fingers out and back in 5. Wrist Curls: Make a fist, bend wrist back and forth