1. Warm-up requirements:
Breathing
Stretching the spine
Marching
Side stepping
Grapevine
Arm reaches side to side
(Add some of your own)
Active stretches-
Lunges
Calf raises
Active quad stretches
Active hamstring stretches
Lunges
Chest and back stretches
2. Step Aerobics Requirements:
Tapping the bench
Basic step right and basic left
Tap up tap down
Alternating knee lift
Repeater
3. Kickboxing Requirements:
Jab
Cross
Upper cute
Hook
Front kick
Side kick
Back kick
Elbow hit
4. Yoga Sun Salutation Sequence Requirements:
Mountain
Hands Up/reach back
Head to Knees
Lunge
Plank
Stick
Upward Dog
Downward Dog
Lunge
Heads to knees
Hands up/reach back
Mountain
5. Weights Requirements
Exercises that work the …
Chest (OK to do push-ups for chest)
Shoulders
Triceps
Back
Biceps
Legs
6. Core and Stretching Requirements:
100’s
Crunches
Plank/side plank
Super mans or skydivers
Quads
Hamstrings
Inner thigh
Gluteus maximus
Chest
Shoulders
Back
Neck