BODY WEIGHT WORKOUT
Photos from ACEfitness.org
Please attain medical clearance before trying this workout. I am not responsible for injury.
Directions: Perform each exercise in the 20-25 rep range. 4 sets (each side if applicable).
Rest Time Between Sets: 60 Sec.
Warm-up: 2 - 30-sec. Plank, 2 - 30-sec. High Plank, 20 jumping-jacks
Cool-Down: Chest, tricep, shoulder, leg stretches & 20 jumping jacks
Warm-Up
Plank
(Hold this position for 30 sec. 2x.)
High Plank
(Hold this position for 30 sec. 2x.)
Contralateral Limb Raise
(10 each side)
The Workout
Calf Raise
Single-Leg Calf Raise
20-25 may be difficult after doing bi-lateral calf raises. Do as many as you can.
Forward Lunge
Side Lunge
Crunch
Bicycle Crunch
Bird Dog
(10 each side)