Table 8.

2 Basic Starter Workout: 35-45 minutes

Thermal Warm-Up
(5 minutes)

Move #1 Water Walk: 30 seconds

Move #2 Pedal Jog: 30 seconds

Move #9 Heel Jacks: 8 times

Move #10 Alternate-Leg Press-Back: 8 times

Warm-Up Stretch
(5 minutes)
Hold each stretch position for 10 seconds.

Stretch #1 Outer-Thigh Stretch

Stretch #2 Lower-Back Stretch With Ankle Rotation

Stretch #14 Shoulder Roll and Chest Stretch

Aerobic Exercises
(10-15 minutes)
In this section, start slowly, build gradually, and then gradually
decrease intensity.
Move #1 Water Walk: 1 minute
Move #2 Pedal Jog: 30 seconds
Move #9 Heel Jacks: 8 times
Move #10 Alternate-Leg Press-Back: 8 times

Move #14 - Hydro Jacks: 8 times

Move #15 Cross-Country Ski: 16 times
Move #10 Alternate-Leg Press-Back: 8 times
Move #9 Heel Jacks: 8 times
Move #1 Water Walk: 1 minute
Move #2 Pedal Jog: 30 seconds

Muscle Strengthening
and Toning Exercises
(5-10 minutes)

Move #34 - Outer- and Inner-Thigh Scissors: 8 times

Move #35 - Forward-and-Back Leg Glide: 8 times per side

Move #40 Wall Squat: 8 times, 2 or 3 sets

Move #42 Calf Lift: 8 times

Move #44 - Chest and Upper-Back Glide: 8 times

Move #46 - Chest and Back Press: 8 times

Move #49 Side Arm Pump: 4 times

Move #50 - Upper-Arm Curl: 8 times

Move #58 - Shoulder Shrug and Roll: 4 times each

Move #55 Bird Dog Point: 8 times

Final Cool-Down
Stretches
(10 minutes)
Repeat the entire Warm-Up Stretch sequence, but hold each stretch
for 20 seconds.