WEEK 1 ! 1,2,3 Go!

1.Body Squat with Knee High

Begginers: 3 Sets 1 minute each, Count and take note.
Advanced: 5 sets 1 minute each.
 ( So do this move for one minute,3 times or 5 . Giving you 3-5 minutes on each move)

Start with feet hip width apart and push hips back,
slowly lowering yourself to a maximum of a 90 degree
angle.

• Keep the knees behind the toes and use the arms for                                                                 balance. Most of your weight should be in your heels and not in the toes.

•  Keep heels touching the ground at all times. 
• Chest is up, core is engaged and tight. 
•  Squeeze your glutes on the way up from the bottom, 
• Come to a complete upright standing position, bringing your                                                               Right Knee to your chest forcefully as you bring your arms down to meet it strongly.

• Repeat the same powerful Knee lift on the left side. 
• Repeat the entire movement starting with the squat

2. Incline Push up

• -Start in the Tall Plank position with hands elevated on a bench, step or anything firm and about 12" high. 

• - Hands slightly wider than shoulders and shoulders in direct line with the hands, not behind. 

• - Keep the legs straight (for the advanced position) and the core tight, not letting the lower back become sway. 
• Slowly lower yourself towards the bench by bending the elbows. keep approximately 2-4 inches above. 
• Push back up using the Chest and triceps muscles to the initial Tall Plank position. 
• Keep head & neck in neutral alignment with the spine. Do not try to drop your nose to the bench first.ALTERNATELY, you can go halfway down and come back up 

3. Lunges in Position..

4.Tricep Dips 

5. Plank
6.pushups
7.Russian Twist