APPECIZERs are designed to minimize the stresses of beginning or returning to an exercise program,

Each of the 15 two-minute videos accomplish this by immersing 3 simple two-count range of motion movements into a pleasing environment of sight, sound and a little humor.

If any exercise causes discomfort, stop and enjoy the video or substitute one of the following neck or hand 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 slowly back and forth

Starting with the Basic APPECIZER Program:

Note to Beginners: Remember that you cannot go too slow
(Think Tortoise not Hare)

Suggested Pace of Repetitions 0 reps (watch videos, enjoy, learn)

Pace One: 4-6 reps (~4-5 sec per)
Pace Two: 6-8 reps (~3-4 sec per) Pace Three: 8-12 reps (~2-3 sec per)
Pace Four: (add hand weights)

Number of APPECIZERs

0-3 APPECIZERs (0-6 minutes)
4-6 APPECIZERs (8-12 minutes)
7-9 APPECIZERs (14-18 minutes)

APPECIZER Exercise Tips

-Start when instructor starts
-Stop when INDYfact appears
-Start again when instructor starts

Posture - Balanced, chin up
Breathing - Easy inhale, exhaling on exertion
Speed - Slow and steady

Choose your own pace
Copy the instructor’s form, not speed

#For leg exercises, hold on to a chair or table if needed.

#To lessen difficulty, do just a part of the exercise.

#To increase difficulty, add light hand weights
#Most Appecizers can also be done while sitting.
Make your own Playlists to focus or vary your routine Examples: Mostly Arms + 1,2,3,4,6,9 (12 min) Mostly Shoulders + 2,3,5,6,8 (10 min) Mostly Legs + 1,4,5,7 (8 min)

1. Choose Basic or Floor Level

2. Choose Appecizer, touch outlined Star button to add to favorites