Basic Lunges and Arms Video Exercises – Carol Ferry, CPT
June 8, 2009 by Deb
Warm-Up
ð Marching
ð Out/Out/In/In leading right
ð Basic March
ð Out/Out/In/In leading left
ð Heel taps in front
ð Toe taps out to the side
ð Backward taps
ð March or Jog
ð Jog with arms up and down over head like a jumping jack
ð Forward/Backward Jumping Jacks
ð March
Lunge Series with Weights Resting on Shoulders
ð Alternate Straight Forward Lunges
ð Alternate Diagonal Forward Lunges
ð Alternate Side Lunges
ð Alternate Diagonal Backward Lunges
ð Alternate Straight Backward Lunges
Upper Body Series
ð Alternate Single Arm Press Straight Up
ð Alternate Single Arm Press Diagonal Up
ð Alternate Single Arm Press Straight Out from Shoulders
ð Alternate Single Arm Press Backward
ð Alternate Single Arm Press Across the top to the other side
Lunge Series with Weights Moving to Ankles on the Lunge and Back to the Waist
ð Alternate Straight Forward Lunges
ð Alternate Diagonal Forward Lunges
ð Alternate Side Lunges
ð Alternate Diagonal Backward Lunges
ð Alternate Straight Backward Lunges (arms move to inside front knee)
Upper Body
ð Alternate Bicep Curl
ð Alternate Tricep Kick Backs
ð Alternate Press out to the side with palms up
ð Alternate Upper Cuts
Core
ð Alternate front punches with weights
ð On the floor, alternate twist side to side in a crunch position
ð Alternate standing knee crunch with a twist, hands behind head
Lunge Series with Arms Pressing Overhead
ð Alternate Straight Forward Lunges
ð Alternate Diagonal Forward Lunges
ð Alternate Side Lunges
ð Alternate Diagonal Backward Lunges
ð Alternate Straight Backward Lunges
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