Virtual Community Fitness: Workout #2

Lunge

Welcome to the 2nd virtual Community Fitness Workout! This week, we’ll begin with mobility exercises, followed by a balance/stability/core block, then our trademark circuit. We conclude with suggestions for different stretching resources. As always, the exercises and repetitions are a suggestion and should be tailored to fit each individual.

The workout is written below and demonstrations for each exercise are available in this video.

Warmup:

Perform approximately 15 of each movement:

1. wall assisted leg swings left leg

2. wall assisted leg swings right leg

3. wall assisted leg circles left leg

4. wall assisted leg circles right leg

5. arm circles forward

6. arm circles backwards

7. leg windshield wipers

8.  cat cow

9.  up down dog

The down dog part of up down dog.

2. Balance/Stability/Core

·      40 seconds on, 20 seconds rest.

1. Straight arm plank

2. Straight arm right side plank

3. Straight arm left side plank

4. Lunge left

5. Lunge right

6. Tuck crunches

Leg windshield wipers

3. Circuit

3 times through. 40 seconds on, 20 seconds off. 3 minutes between each circuit. 

1. Step ups-alternate legs

2. Pushups

3. Walking lunge

4. Air squat or jumping air squat

5. Dips

6. Forearm plank

7. Wall sit

8. Toe taps

9. Swimmers

Step ups

Air squat with a jump

5.  Stretch

o   Check out this video

o   Or these suggestions:

Thanks to Pinterest for this graphic.