Exercise		Manual-Notes (if any)
DB Bulgarian Split Squat 1. Start by holding dumbells at your side. 2. Place your back foot on a bench with your other leg out in front of you. 3. Proceed into a squat position by lowering your hips straight down. 4. Return to the starting position and repeat for the suggested repetitions. 5. Repeat with the other leg. Trainer's comments: Your first exercise 3 sets of 20, 10 on each leg.	Sets Reps Weight/ Resistance 1 20    2 20    3 20
Linear Stability Jumps 1.Stand facing box with feet slightly wider than hip-width apart. 2.Lower body into a semi-squat position and jump up onto box. Feet should land softly on box. 3.Step back down (not jump back down) and repeat according to prescribed reps. Trainer's comments: 3 sets of 20 or until fatigued with your weights.	Sets Reps Weight/ Resistance 1 20    2 20    3 20
Dumbell Sumo Squat 1. Start by holding a dumbell in each hand between your legs. You may also hold just one dumbell with two hands as well. 2. Your feet should be wider than shoulder width and your toes pointed slightly outward. 3. Proceed to squat down until the dumbells almost touch the floor. 4. Your hips should drop back and down while your knees stay directly above your feet. 5. Repeat for the required number of repetitions. Trainer's comments: 3 sets of 20 or until fatigued.	Sets Reps Weight/ Resistance 1 20    2 20    3 20
Jump Rope (high knees) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down with one foot and then the other. While you are jumping bring your knees to your chest in a high knees motion. Continue for the prescribed number of jumps or time. Trainer's comments: As a substitute you can practice some kicks for 3 minutes.	Sets Reps Weight/ Resistance 1
Weighted Crunch 1) Start position: Lie back onto floor or bench with knees bent and hands on your chest. Hold a weight plate on your chest. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments: 3 sets of 20 or until fatigued.	Sets Reps Weight/ Resistance 1 20    2 20    3 20
Lying Side Crunch 1) Lie with back on floor or bench with knees bent. 2) Start position: Let your knees fall to the right so that your hips are somewhat rotated. 3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee. 4) Return to start position. Repeat with other side. 5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee. Trainer's comments: 3 sets of 20 or until fatigued. Be sure to do 20 on each side	Sets Reps Weight/ Resistance 1 20    2 20    3 20
V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3) Return to start position. Trainer's comments: 3 sets of 10 or until fatigued.	Sets Reps Weight/ Resistance 1 10    2 10    3 10
Side Plank 1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time. 2. Lower your body and repeat on the other side. 3. Remember to keep your head, neck and body in a straight line. Trainer's comments: Do one minute on each side.	Sets Reps Weight/ Resistance 1     2
Jump Rope (basic 2 feet) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. Continue for the prescribed number of jumps or time. Trainer's comments: Finish with 30 min of skipping or cardio of your choice.	Sets Reps Weight/ Resistance 1