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Jumpstart Warm Up Circuit

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

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Instructions: 

Jumpstart Warm Up Circuit

Cardio Circuit

Seated Swiss Ball Leg Raise: Sit on a Swiss ball with your feet flat on the ground. While balancing on the ball and keeping your knees bent, lift your right foot off the floor about 6 inches. Pause for two seconds, then lower it. Repeat the leg raise with your left foot. And alternate 10 times. You may place your hands on the ball to help balance, but keeping your hands off will engage more of your core muscles.

Lateral Band Steps: Step into a mini band with both feet and position it either around your ankles or around your knees. Stand straight and spread your feet hip width apart to engage your glutes. Step out to the right two steps, then back to the left for two steps. Then step to the left two steps and back to the right two steps. Do five reps in each direction. Next, mimic the movement this time stepping forward and backward. Take a generous step forward with your left foot then your right foot, then return by stepping back with your left and right. Do 5 two step reps.

Glute Bridge: Lie on your back with your knees bend, feet flat on the floor. Raise your hips so your lower back is off the floor and your body is straight from shoulders to knees. Squeeze your buttocks and abs as you hold this position for two seconds. Release to the floor and repeat. Do five repetitions.

Side Plank: Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for five seconds, then release and repeat four more times. Then repeat the 5 rep exercise while on your left side. If this move is too difficult with your legs straight, try it with your legs bent and knees on the floor.

Good Morning with Reach: Stand with feet hip width apart and your arms folded across your chest. Lower your upper body while pushing your hips back until your back is parallel with the floor. Then lift your torso up and reach your arms over your head as you come to the standing straight position. Be sure to reach as high as you can and straighten your legs completely. Then repeat the good morning move. Do 5 total repetitions.

Prisoner Squat: Stand with your hands behind your ears, your chest out, your elbows back, and your feet hip width apart. Sit back at your hips and bend your knees to lower your body as far as you can without losing the natural arch of your spine. Squeeze your gluteals and push yourself back to the starting position. Do 5 reps.

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