1. WARM UP!

       A- STAND STRAIGHT/ STOMACH IN 
       B- ROLL SHOULDERS TO THE BACK THEN TO THE FRONT
       C- HANDS AT YOUR SIDES / TURN HEAD LEFT THEN RIGHT THEN DOWN GENTLY CHIN TOWARD THE CHEST AND THEN GENTLY 
           CHIN UP
       D- TURN TORSO RIGHT ARMS OUT LIKE AIRPLANE WINGS  PARALLEL TO THE FLOOR/ THEN COME BACK THROUGH CENTER AND TURN TORSO TO THE LEFT
       E- MARCH IN PLACE. THEN ADD THE ARMS TO YOUR MARCHING. WITH SOFT ELBOWS, MOVING THEM FORWARD AND BACK ALTERNATING THEM AS YOU CONTINUE TO MARCH. NOW MARCH A LITTLE STRONGER BRINGING THE KNEES UP A LITTLE. NOW TAKE IT TO A WIDER STANCE AND CONTINUE TO MARCH IN THE WIDER STANCE. THEN TAKE 2 MARCHES WITH FEET IN UNDER THE HIPS AND 2 MARCHES WIDE WITH FEET IN A WIDER STANCE. SO, IN IN AND OUT OUT RIGHT LEFT RIGHT LEFT AND COUNT I 2 3 4 ,1 2 3 4 ETC.
       F- TOE TAPS. NOW MARCH IN YOUR WIDE STANCE AND ADD 2 TOE TAPS ( IN PLACE BEND BOTH KNEES WITH FEET ON THE FLOOR AND KNEES OVER TOES. THEN LIFT THE ARMS UP  STRAIGHTENING THE LEGS  BRINGING THE WEIGHT TO THE RIGHT LEG AND TAPPING THE LEFT TOE TO THE FLOOR. REPEAT BENDING BOTH KNEES OVER TOES BOTH FEET ON THE FLOOR AND THEN RAISE THE ARMS UP STRAIGHTENING THE LEGS BRINGING THE WEIGHT TO THE LEFT LEG AND TAP THE RIGHT TOE.   CONTINUE THE TOE TAPS  BACK AND FORTH  LEFT TOE TAP AND BEND AND  RIGHT TOE TAP AND BEND MOVING  SIDE TO SIDE WITH THE ARMS MOVING DOWN THROUGH CENTER AND UP AND DOWN THROUGH CENTER AND UP.NOW STARTING RIGHT FOOT COUNT AND MARCH 1 2 3 4 5 6 7 8 AND THEN ADD YOUR TOE TAPS RIGHT TAP LEFT FOOT AND LEFT TAP RIGHT FOOT 4 TIMES COUNTING 1 2 3 4 5 6 7 8 ( BEND AND LIFT TAP 4 TIMES- RIGHT LEFT RIGHT LEFT)
       G- LUNGE RIGHT LEG, FOOT COMING  FOWARD IN FRONT OF YOUR RIGHT HIP KNEES BENDING AND HEEL OF THE LEFT LEG COMING OFF THE FLOOR SO THAT  BALL OF YOUR LEFT FOOT IS ON THE FLOOR BEHIND YOU:THEN STAIGHTEN AND BEND BOTH LEGS BODY WEIGHT CENTERED 4 TIMES WITH ARMS AT YOUR SIDES
           THEN PUSH YOUR WEIGHT BACK ONTO THE  LEFT LEG HEEL COMING TO THE FLOOR AND KNEE BENT, RIGHT LEG EXTENDING STRAIGHT  FORWARD IN FRONT OF YOU WITH THE FOOT SLIGHTLY FLEXED . THEN BEND YOUR TORSO  FORWARD AND REACH FOR YOUR RIGHT CHIN BONE KEEPING THE WEIGHT BACK AND OVER YOUR LEFT HIP AS YOU STRETCH THE UNDERSIDE OF YOUR RIGHT LEG. HOLD FOR 30 SECONDS AND RETURN TO STANDING POSITION FEET UNDER HIPS.
            START OVER LUNGING THE LEFT LEG FORWARD RIGHT LEG BEHIND YOU BACK.
       G- STANDING LIFT RIGHT LEG UP AND FORWARD A COUPLE OF INCHES OFF THE FLOOR AND ROTATE RIGHT FOOT   
            FROM THE ANKLE GENTLY AROUND MAKING LITTLE CIRCLES TO THE RIGHT A COUPLE OF TIMES AND THEN TO THE    
            LEFT A COUPLE OF TIMES. SWITCH AND USE LEFT LEG ROTATE FOOT FROM ANKLE OUTSIDE THEN INSIDE.

4. WORK OUT

     A- SQUATS. STANDING FEET SEPARATED HOLD 3-5LB WEIGHTS AT CHEST BENT ELBOWS.
          BEND KNEES BUTTOCHS GOING BACK NO LOWER THEN KNEE LEVEL WHEN BENT.
          DO 2 SETS OF 12. 2 COUNTS DOWN AND 2 COUNTS STAIGHTENING UP. 3RD SET:
          BEND INTO THE SQUAT AND HOLD FOR 8 COUNTS AND RELEASE UP. BEND AGAIN
          INTO THE SQUAT AND HOLD FOR 8 COUNTS AND RELEASE UP TO STANDING.
          REPEAT 2 MORE TIMES.

     B- CHEST EXERCISE: HOLD WEIGHTS, RAISE ARMS UP TO SIDES WITH ELBOWS BENT INTO L
          SHAPE. BRING ELBOWS FORWARD IN FRONT OF SHOULDERS PALMS FACING EACH OTHER 
         HOLDING THE WEIGHTS. THEN OPEN THE ARMS BACK TO THE SIDE. REPEAT 8 TIMES.
         THEN TAKE 8 COUNTS AND BRING THE WEIGHTS IN FRONT OF THE CHEST IN 2 COUNTS
          HOLD FOR 4 COUNTS AND RETURN THE WEIGHTS TO THE SIDE IN 2 COUNTS. REPEAT
          SEVERAL TIMES.
          PUSH UPS AGAINST THE WALL. PLACE HANDS ON WALL SHOULDER HEIGHT AND FEET
          SEPARATED HIPS WIDTH APART. BEND AND STRAIGHTEN THE ARMS PUSING AWAY FROM 
          THE WALL AND INTO THE WALL KEEPING THE BODY STRAIGHT FROM HESD TO HEELS AND STOMACH MUSCLES ENGAGED.2 SETS OF 12-15. 
       
     C- TRICEPS EXERCISE: HOLD WEIGHTS ABOVE THE HEAD AND KEEP FLEXIBLE KNEES
          WHILE STANDING. BEND THE ELBOWS SO THE WEIGHTS GO BACK GENTLY BEHIND YOU.
          BUT, NOT ALL THE WAY TO YOUR NECK, NOT THAT FULL A BEND BACK. RAISE THEM
          BACK OVERHEAD, REPEAT 12-15 TIMES. THEN SLOW THE COUNT DOWN AND BEND
          FOR 4 COUNTS HOLD FOR 2 COUNTS AND RAISE FOR 4 COUNTS HOLD FOR 2 COUNTS.

      D- DEAD MAN LIFTS. 2 SETS OF 12-15   EACH EXERCISE  
      E- BICEPS - CURLS WITH HAND WEIGHTS
      F-  LUNGES - RIGHT LEG FORWARD LUNGES THEN LEFT LEG FORWARD LUNGES
      G- SHOULDER PRESSES - LIGHT WEIGHT FIRST SET THEN RAISE WEIGHT 2ND SET
      H- ABDOMINALS - LAY ON BACK ( ON TOWEL OR MAT). PLACE FEET ON THE MAT OR TOWEL WITH KNEES BENT. PLACE HANDS BEHIND  THE HEAD RELAXING THE NECK AND GAZING UP AT THE CEILING. ( DO NOT PRESS CHIN TO CHEST AND PUSH YOUR NECK OUT OF ALIGNMENT WITH THE SPINE. KEEP THE  ELBOWS OPEN. BEGIN TO   RAISE 
           THE TORSO BRINGNG THE SHOULDERS UP OFF THE OFF THE MAT OR TOWEL A COUPLE OF INCHES. HOLD THE ABDOMINAL MUSCLES IN TACT ENGAGING THEM FIRMLY BUT STILL BREATHING EASILY IN AND OUT. HOLD THIS POSITION FOR 4 COUNTS AND THEN RELEASE BACK TO THE MAT. REPEAT 10 -15 TIMES.  DO A 2ND SET IF YOU FEEL COMFORTABLE. WORK UP TO A GOAL OF THREE SETS BUT ALWAYS LISTEN TO YOUR BODY. IF YOU HAVE A DAY WHERE EVEN ONE SET DOES NOT FEEL RIGHT, THEN DON'T PUSH IT AND DO ONLY WHAT YOU CAN WITHOUT STRAIN.
      I- MARCH IN PLACE
      J- KNEE LIFTS AND KNEE LIFT EXTEND OUT WITH FLEXED FOOT BEND BACK RETURN DOWN
      K- HAMSTRING CURLS   
       J- SHIMMY IN PLACE OPTION ADD LITTLE JUMPS AFTER EACH 8 COUNT SHIMMY THEN JUMP 4CT AND JUMP 4 COUNT

3. STRETCH

   A- HANDS ON WAIST, LEGS STRAIGHT, FOLD TORSO FORWARD AND BRING HANDS  TO THE 
         FLOOR. GAZE BETWEEN YOUR LEGS WITH THE TOP OF YOUR HEAD FACING THE FLOOR. HOLD THE POSITION WITH A  STRONG TUMMY AND LEGSFOR 4COUNTS. THEN WITH A FLAT BACK, STRONG TUMMY AND LEGS,  STRAIGHTEN BACK UP AND  RETURN TO A STANDING POSITION.
     B- REACH HANDS AND ARMS UP TO THE SKY RELAXING YOUR SHOULDERS. REACH RIGHT HAND TO LEFT WRIST AND BEND TORSO GENTLY TO THE  RIGHT WITH CHEST STILL FACING THE FRONT AND NOT TURNING TOWARD THE FLOOR. HOLD FOR 4 COUNTS AND THEN RETURN. DO THE SAME THING TO THE OPPOSITE SIDE
     C- STANDING  WITH  HANDS ON THIGHS, KNEES BEND AND TORSO FORWARD CONTRACT THE 
        ABDOMINALS  EXHALLING AND GAZE DOWN  ROUNDING THE BACK TO THE SKY.
         THEN INHALE AND OPEN THE CHEST GENTLY WITHOUT FORCING THE BACK TO ARCH.THE BACK LENGHTENS AND OPENS WHILE LOOKING FORWARD AND DOWN ABOUT 2 FEET IN FRONT OF YOUR KNEES. REPEAT 4 TIMES AND THEN
         ROLL ALL THE WAY UP TO STANDING POSITION.

         GOOD JOB!  YOU'VE JUST COMPLETED YOUR FIRST IN THE SERIES OF 1 2 3 WORKOUTS!

         FOR VARIATIONS AND IN DEPTH OR CUSTOM WORKOUTS SEE MY CLASS SCEDULE
         OR CONTACT ME BY PHONE OR E-MAIL.  TO MAKE AN APPOINTMENT, CALL OR  OR 
        E- MAIL  ME.

         STAY WITH US FOR EASY TO FOLLOW UP AND COMING  AUDIO/VIDEO 1 2 3  WORKOUTS.