There are two workout programs:
In an area the width of a tennis court (36' from sideline to sideline (doubles)) or a basketball court (40' sideline to sideline), you will move from sideline to sideline (pretend that there are lines if you don’t actually have a court) touching the line with your hand (that means you have to squat or crouch down) and moving back to the other side and again touch the line. You will do this for a number of laps. A lap being one movement across the court.
- Do 4 laps of running or jogging
- Do 4 laps of skipping with high knees and a big arm swing
- Do 4 laps of running backwards
- Do 4 laps skipping backwards
- Do 2 laps of standing broad jumps
You will do jumping jacks and immediately do squat thrusts aka burpees and return to jumping jacks and immediately do another set of burpees. No stopping. This will also increase your endurance. Each week you will do a set amount of reps for each movement. Example for first week: 5 Jumping Jacks, 5 Burpees, 5 Jumping Jacks, 5 Burpees. Each week you will increase the reps.
3. Muscular Strength & Endurance for the Quadriceps
Squat hold or chair pose (not against a wall), and hold for a number of seconds, increasing the time each week. You will do three sets, each with a different foot stance. The first set is with feet close together (touching). This works the inner quad muscle (vastus medialis). The second set is with feet shoulder width apart. This works the middle two quad muscles (vastus intermedius, retus femoris). The third set is with feet wider than shoulder width apart. This works the outer quad muscle (vastus lateralis).
Walk & Stretch. Walk for any distance preferred, but 1 mile is a good choice. Do a total body stretch, stretching all major muscle groups. Hold each stretch for 20 seconds, then do it again for another 20 seconds.
Do a total body stretch, stretching all major muscle groups. Hold each stretch for 20 seconds, then do it again for another 20 seconds.
Each week you’ll do a set number of Sun Salutations and increase the number each week.
Do each exercise 10 times. Just one set of each exercise.
You should flow into each pose and holding each pose for 10 seconds.