SFE-1 WKOT#2

 WWW.ISOTONIX.MARKETAMERICA.COM/NASIR

WARM UP:

MARCH IN PLACE x 1min

ARM ROTATIONS x 1min

TORSO TWIST x 1min

TOE TOUCHES x 1min

JOG IN PLACE x 1min

7 ROUNDS

JUMPING JACKS x 25reps

FEMALE PUSH UPS x 10reps

DIPS x 10reps

SPRINT IN PLACE x 1min

*7 ROUNDS=do each exercise one right after the other with no rest. In this work-out you have 4 exercises that complete one round. So basicly you follow the order to complete one round. Take a short break, something like 30-60 seconds

* MARCH IN PLACE=with your knees high with each step

*ARM ROTATIONS=hold arms out to side like you are forming the letter “T” and make small circles rotating forward

* TORSO TWIST= spread feet apart, slight bend in knees, place hands on hips and begin turning side to side making each elbow reach where the center of the back would be if standing still

* TOE TOUCHES=feet together, hands close together in the air with palms facing forward>>begin by bring hands to waist then down to or closest to feet, then back to waist, and as you reach up in the air as if you are trying to touch the ceiling raise up on your toes….repeat back to your waist, to or closest your toes, back to your waist and back up in the air raising up on your toes.

* FEMALE PUSH UPS=on knees with hand spread apart shoulder length at ear distance away ( this way when you go down its like your leaning into the push up as you lower your body)> as you go down make sure you keep your elbows flared out-ward. Go down until your chest barely touches the ground.

* DIPS=sit on something sturdy ( chair, couch, or steps ), hands at your sides with your palms planted on the edge to where your fingers are folded down-ward and only your palms are on the flat surface. Make sure your feet are about 2-3 feet away, knees bent, and legs together. Bring your butt off of the surface of where you are seated, maybe 1-2 inches away, and then bend in the elbows in order to lower yourself. The bend has to be in the elbows. Go down as low as you can go slowly then push yourself back to starting position using only your arms. You should feel this in your back arms. Do not use your lower body to rise back up. Using anything other than your arms means you’re doing it wrong.