*Note: Always remember to warm-up with at least 5-10 minutes of cardio before performing exercises.
Exercise 1 & 2: Plank / Side Plank (core)
Aim for planks: 3 sets of 1-minutes holds
Tip 1: begin with knee planks if it is too hard
Tip 2: aim for 1 minute, but if the form is lost before 1 minute, stop when form is lost
Tip 3: If 1 minute becomes too easy, aim to lift on leg off the ground without losing balance, hold for 10 seconds, then switch legs and continue alternating for 1 minute if form is maintained.
Exercise 1 & 2: Plank / Side Plank (core)
Aim for side planks: 3 sets of 30-second holds (on each side)
Tip 1: begin with knee planks if it is too hard
Tip 2: aim for 30 seconds, but if the form is lost before 30 seconds, stop when form is lost
Tip 3: If 30 seconds becomes too easy, aim for 45 seconds
Exercise 3: I,T,Y's (antagonists)
Aim: 3 sets of 30-second holds for each letter
Tip 1: begin with soup cans as a 1 pound weight (these are small muscles and no-weight, or 1 pound is sufficient to build these up).
Tip 2: If you do not have a ball, these exercises can be performed 1 side at time while laying on the side of a bed.
Tip 3: Be sure not to scrunch the shoulders up, if shoulders start to scrunch, rest, then repeat later.
Exercise 4: Push Ups: (push muscles)
Aim: 3 sets 3-10 push-ups with PERFECT form
Tip 1: begin with wall push ups or knee push ups
Tip 2: Note: elbows are NOT out to the side at shoulder height, but rather drawn in towards the side, using the triceps and the trunk of the body to push/stabilize
Tip 3: Do not scrunch shoulders up to ears and do as many push ups/set as can be done with good form, once form is lost, rest.
Exercise 5: Step-Ups or Squats (push muscles)
Aim: 3 sets of 30
Tip 1: if you d not have boxes or items to use for step-ups, perform squats instead
Tip 2: If doing squats DO NOT use weights as in the videos, but begin with just body weight and good form, keeping the core tight and not over-arching the back.