The Warm Up

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                                  Warm Up (In Place)

1. Walk in place 10 seconds/count.
2. Progress to  a hard march in place 10 seconds/count.
3. Progress to running in place knees up 30 seconds/count.
4. Slow down to a stop

10x10x10

5. 10 jumping jacks, 10 squats, 10 push ups, 10 crunches
6. Light stretch (split inner thighs, lower back, arms)
7. Cardio (this may be mimicked)

    a. Jump rope - 10  jumps
    b. Step board – stepping front and back without the step board, 10 left leg and 10 right leg
    c. Punches, 10 alternating
    d. Kicks, 10 alternating
    e. Hip rotation, 10 left and 10 right

8. Stretch it out

                                   Warm Up (With Equipment)

1. Walk 1 lap
2. Progress to a power Walk 1 lap  
3. Progress to a light jog 10 laps
4. Slow down to a stop

10x10x10

5.  Jumping jacks, 10 Squats, 10 Push Ups, 10 Crunches
6. Light stretch (split inner thighs, lower back, arms)

7. Cardio

    a.  Jump rope 10 swings
    b. Step board, 10 left leg and 10 right leg
    c. Punches, 10 alternating
    d. Kicks, 10 alternating
    e. Hip rotation, 10 left and 10 right

8. Stretch it out