Exercises for Developing Strength, Flexibility and Stamina

Sky is the Limit Pose

Stay tall with feets next to each other, shoulder area relaxed, body weight evenly distributed thru your feets, arms at sides.
Take a deep inhale and raise your arms overhead, palms facing each other with arms in a straight line. Then proceed to reach towards the sky with your fingertips. Hold for 20 seconds. Repeat 3 times.

 

 

 

 

 

Partial sit-ups with hold
Lie on the ground and bend the knees, keep the feet flat and hip-width apart.
Breathe in deeply.
On the breath out, engage the stomach muscles by pulling in the belly.
Slowly raise the shoulders off the ground while maintaining your neck in line with your spine.
Hold for 5 seconds then return to the starting position. Repeat 10 times.

 

 

 

 

Side to sides
Get into a sit-up position.  Raise up to crunch position while lifting the feet just a bit off the ground.  Next move your arms from side to side slowly. Repeat 15 times.

 

 

 

 

Hola Hoops
Move your hips in circles for 1 minutes in each direction. You can do this exercise with or without a hula hoop.

 

 

 

 

 

 

Bridge
-Lie on your back with hands by your side, knees bent and feet flat on the floor (under the knees)
-Push your feet into the floor while you tighten your backside and stomach, then raise your hips up to create a straight line from knees to the shoulders
-Hold the position in good form (tense the core,pull your bell button back toward the spine) aim for 15-25 seconds -Lower yourself back down to the floor. Repeat 3 times.

 

 

 

 

High Frontal Bridge

Hold the exact position shown in the picture for 45 seconds. Take a break for 45 seconds. Repeat 3 times.

 

 

 

 

 

 

Congratulation! You’ve successfully completed those 6 exercises above!

Now take a break for at least 5 minutes, then proceed.

 


 

 

Lunges
Stand with feet hip width from each other, chest up, and your core and glutes engaged. Take a big step forward with your left foot, lowering until your back knee are bent at 90° and your front thigh is parallel to the floor. Then push off of your back (right) foot, bring it forwards and step straight into another forward lunge. Try and stay as low as possible while moving forwards. Keep your torso upright and core braced as you move. Complete 10-20 lunges in total.

 

 

 

Mountain Climbers
Start in a plank position. Keep your abs pulled in and your body straight. Squeeze your glutes and pull your right knee towards your chest. As the knee draws to the chest, pull your abs in even tighter to be sure your body and head is in a straight line. At the same time you push your right leg back, pull your left knee in to the chest using the same form. Continue to switch knees in a running motion. Duration: 60 seconds.

 

 

Push Ups
Start in a plank position with your hands slightly more than shoulder-width apart, wrists under shoulders.
Keeping your body straight, bend your arms and lower yourself as close to the floor as you can. Push back up to start position, pause for 2 second. Repeat 15 times.

 

 

 

 

Run
Go for a short run around the block, or shadowbox lightly on the spot. Duration 5-15 minutes