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Jumpstart Cool Down Circuit

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Cardio - Workout Programs/Videos

Calories Burned:  204 calories per hour   (based on a body weight of 150 lbs.)
Instructions: 

Jumpstart Cool Down Circuit

Cardio Circuit

Back Stretch Over Swiss Ball: Lie face up on a Swiss ball so the ball is directly supporting your upper back, neck and head. Bend your legs 90 degrees for balance. Allow your arms to open out to your sides. Relax, breath deeply and let your chest open up. Hold for 20 to 30 seconds.

Priformis Stretch on Swiss Ball: With the ball supporting your lower and middle back, lift your left leg, bend it and rest your left ankle across your right knee. Holding your hands on the ground for balance, allow your butt and back to roll down toward the floor to increase the stretch deep in the left butt cheek and hips. Hold the position with your butt about 6 inches off the floor for 20 to 30 seconds. Then switch legs, placing your right ankle across your left leg to repeat the stretch.

Hamstring Stretch: Lie on your back and bend your right knee to 90 degrees to stabilize your hips. Press the small of your back against the floor. Keeping your left leg as straight as possible, lift that leg off the floor with your hands clasped behind your knee and gently pull the leg toward you. You will feel the stretch in the back of your thigh. Hold the stretch for 20 to 30 seconds, then release. Bend your left leg and place that foot on the floor. Now lift your right leg straight up and pull it toward you to stretch that leg for 20 to 30 seconds.

Quad Stretch: Stand and hold onto something with your right hand for support. Bend your left knee, grasp your left shoe and pull it toward your butt to stretch your left quadriceps. Hold for up to 30 seconds, then release, switch hands and repeat the stretch with your right leg.

Hip Flexor Stretch: Straddle a Swiss ball with your left leg in front, knee bent at 90 degrees and foot flat on the floor, and your right leg outstretched behind you, ball of that foot on the floor. Place hands on the ball for stability. Keep your torso straight as you dip down, increasing the stretch in your right hip flexor. Hold for up to 30 seconds. Repeat the stretch with your right leg forward. (This stretch can also be done without the Swiss ball.)

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