Exercise Program

waltz: right foot back, then left

hop twice on left foot, then on right foot

1. reach right arm up left, reach left arm up right (50)
2. tuck elbows in then reach up (50)
3. twist, relax shoulders, as if jogging (120)
4. bear hug, big circle to each side (15/15)

1. alternate high knees; tap hands (50)
2. Side jumping jacks (50)
3. skater lunge: bent arms pulling front to back, right foot back diagonal to left side (like Chinese shuffle),
then repeat for left foot (50)
4. left toe tapping left hand back, then right (50)
5. high knee clap, arms high (50)
6. side crunch, hands behind head, knee to elbow one side, then the other (50)
7. cross crunch, hands behind head, right elbox to left knee, then left (50)
8. butt kick (50)
9. opposite toe touch forward (50)
10. punch left, then right (50)

1. hands on waist, tap left foot forward, side, back, then switch (60 sec)
2. basketball shuffle, forward then back (60 sec)
3. skater lunge, step hold one side then the other (60 sec)

1. both arms lunge forward, left leg kicks back (up), then right (50)
2. arms/elbows shoulder height, body twisted to right, left leg back. Bring left knees up and twist left (25)
3. same as 2, but other side (25)
4. both arms lunge forward, left leg taps back, then right (50)

legs spread, body bent over, right hand down to left ankle, left hand up, look up at left hand, then repeat. (50)

1. right cross forward
2. left tap to side
3. left cross forward
4. right tap to side
5. repeat forward once
6. reverse begining with right crossing back (entire song)

1. step forward right foot, twisting body right both hands right thigh, then step forward with left,
then go in reverse (both hands on the opposite thigh of the foot that moved back) (20 forward, 20 back)
2. step backwards and bend forward, touching opposite shin, then reverse (20 forward, 20 back)
3. tap right to side, touch right calf, then left, then tap left to side (20)

1. sitting (hands behind in support); knees bent, feet on floor,
moving knees like windshield wipers
2. lying, knees bent 90 degrees, legs parallel to floow
stretch one leg out straight, than the other
using hands to tap the incoming knees
3. sitting, arms folded like genie and legs stretched out in front,
using butt to move forward
4. lying, arms stretched out to the sides, put knees in to body,
then both knees to left, than to right

1. half pancake + reach; sitting, right leg extended, bend left foot into top of right leg. reach/stretch toward right toe (30 sec each side)
2. Lying, knees bent, cross right leg over knee, rock side to side (30 sec each side)
3. hug knees and gentle rock side to side (1 minute)
4. spread knees, make circles in each direction (30 sec each direction)
5. spinal twist; lying, left leg out, right leg up and over, knee bent, twisting to the left. arms spread out (30 sec each direction)