Training Session 1

 I like to start my workouts with some light cardio. I walk for 5 mins and then run for 5 mins. This is just one way to get your body and muscles warmed up for your workout. 

 This exercise is a jumping squat. You start in a standing position, then in one jumping motion move your legs out and sit into a squatting position. Raise your arms up above your head at the same time. Then, jump back up into the standing position and repeat 10 - 12 times. I usally do 2 - 3 sets. 

This is one of my favorite exercises, the walking lunge. You step forward into a lunge position, then stand raising your back leg into a leg lift. Then with the leg you have lifted in the leg lift position, step forward into a lunge again. Once you step into the lunge, lift the opposite leg into a leg lift position and repeat. You will need an open area to continue your walking lunges. I usually do 10 in one direction and the turn around and do 10 more back.

This is a weighted pushup. You start by placing 2 weighted dumbbells on the ground shoulders widths apart. While holding on to the dumbbells, position yourself in the push up position. Then push up. Next, lift one dumbbell to your chest while your other arm holds your body in the extended push up position. Then return the dumbbell to the ground and bring yourself back to the starting position. Then repeat, lifting the opposite arm to your chest. I do 10 push ups lifting each arm 5 times.

This exercise is an abdominal workout as well as a leg workout. It is also a great eye/hand coordination exercise. You start with the yoga ball pressed between both your feet. Raise your feet and arms 90 degrees off the ground. Next, grab the yoga ball with your hands and lower your feet and arms one to two feet off the ground. Pause for just a second, then lift your feet and arms 90 degrees again and place the yoga ball back into your feet. Then lower your feet and arms back to the starting position. That is considered one full rotation. I normally do 3 sets of 10 reps.

This is a basic crunch on the yoga ball. You place the yoga ball in the arch of your back and place your feet firmly on the ground about shoulders width apart. Once you have yourself balanced place your hands behind your head for support. Using your abdomen muscles pull your upper body into a crunch. I do 3 sets of 15 reps.                                                                   

step 1

step 2

The last exercise is a sitting squat. Place the yoga ball between your back and the wall. Lean back on the yoga ball and sit into a squat. Your legs should be shoulders width apart and your knees should never stick out over your toes. Hold this squatting position for 20 - 30 seconds. Repeat 3 times.

These are just a few of the exercises I like to do, I will share more soon as well as some stretching exercises. Enjoy!

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