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Workout Week 2

Day 1
Day 2
Day 3
Day 4
Day 1

WARM UP

ExerciseReps
Arm Circles (both directions)60 secs each
Alt Toe Touch10 – 12 each side
Single Leg Balance30 – 60 secs each

Arm Circles

Alt Toe Touch

Single Leg Balance

WORKOUT

ExerciseSets X Reps
Air Squats3 x 15 Secs
Stationary Lunge3 x 10 each
Glute Bridge3 x 20 Secs

Air Squats

Stationary Lunge

Glute Bridge

COOL DOWN

ExerciseSets X RepsNotes
Walking5 minutes

Walking for 5 minutes

Day 2

WARM UP

ExerciseReps
Marching in Place (knees in and out) 30 sec each
Cross Body Leg Swing10 each
Quick Feet1 minute

Marching in Place (Knees In and Out )

Cross Body Leg Swing

Quick Feet

WORKOUT

ExerciseSets X Reps
Glute Kickbacks10 – 20 each leg
Straight Leg Alt Abductor Raises10 – 20 each
Sumo Air Squat10 – 20 each

Glute Kickbacks

Straight Leg Alt Abductor Raises

Sumo Air Squat

COOL DOWN

ExerciseSets X RepsNotes
Walking5 minutes

Walking for 5 minutes

Day 3

WARM UP

ExerciseReps
Quick Feet1 Minute
Marching in Place1 minute
Cross Body Leg Swing

Quick Feet

Marching in Place

Cross Body Leg Swing

WORKOUT

ExerciseSets X Reps
Stationary Lunge10 – 12 each
Lateral Alt. Squat Walk 10 – 12 each side
Glute Kickbacks10 – 12 each

Stationary Lunge

Lateral Alt. Squat Walk

Glute Kickbacks

COOL DOWN

ExerciseSets X RepsNotes
Walking5 minutes

Walking for 5 minutes

Day 4

WARM UP

ExerciseReps
Marching in Place60 Seconds
Arm Circles60 sec each direction
Alt. Toe Touch10 each side

Marching in Place

Arm Circles

Alt Toe Touch

WORKOUT

ExerciseSets X Reps
Sumo Squats15 – 30
Lateral Abductor Raises16 – 30 total
Quick Feet1 minute

Sumo Squats

Lateral Abductor Raises

Quick Feet

COOL DOWN

ExerciseSets X Reps
Walking5 minutes

Walking for 5 minutes

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