Ride exercise bicycle or bicycle for a minimum of 15 minutes

 

 DYNAMIC STRETCHING

 

SHOULDERS

Arm circles (large) forward (repeat 4x)

Arm circles (large) backward (repeat 4x)

Roll shoulders forward (repeat 4x)

Roll shoulders backward (repeat 4x)

 

NECK

Slowly tilt head forward / back / left / right (repeat 2x)

Slowly look left / look right (repeat 2x)

Circle head clockwise / counter clockwise (repeat 4x)

 

FINGERS & HANDS

Stretch each finger upward / downward

Stretch hand upward / downward

Hand circles clockwise / counter clockwise  (repeat 4x)

 

BACK, HIPS, LEGS & TORSO

Reach side to side (repeat 4x)

Twist upper body to rear (repeat 4x)

Tilt torso to side with arm raised

Hip circles clockwise / counter clockwise (repeat 4x)

 

LEGS, HIPS, & BACK

Feet together, bend forward at waist without arching the back

Legs double / triple shoulder width apart and stretch down to center / left / right (repeat 2x), walk feet back to shoulder width apart but keep the hands on the floor, bend knees before straightening.

Lunge to Side

 

KNEES & FEET

Stretch toes forward as in a front kick (repeat 2x)

Stretch toes backward as in a round kick (repeat 2x)

Point foot as in round kick (repeat 2x)

Stand on one foot and circle ankle clockwise / counter clockwise (repeat 4x)

Stand on one foot, raise knee, and circle lower leg clockwise / counter clockwise (repeat 4x)

Reach arms to the ceiling standing on the balls of your feet  (repeat 2x with 10 second hold)

 

DYNAMIC TONING

20 Pushups

20 Crunches

20 Head Raises

20 Leg Raises

20 Side Leg Raises

10 BiPed (opposite arm / leg raises)

10 Ball Compressions (between hands)

10 Ball Compressions (between knees)

Straight Leg Front Kick (repeat 10x)

Straight Leg Side Kick  (repeat 10x)

Straight Leg Back Kick  (repeat 10x)

Round Kick Pose (repeat 2x with 10 second hold count)

 

FLOOR STRETCHES

Spread Leg (right / center /left)

Butterfly