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Suggested functional muscule strengthening routine

Elvis Elvis

Note: Beginners should start at 50% to 75% of this routine

Section One Warm Up

1. Jumping jacks – 4 count/ 10 reps

2. Trunk twist – 4 count/ 10 reps

3. Trunk side stretch – 4 count/ 10 reps

4. Windmills – 4 count/ 10 reps

5. Bent over windmills – 2 count/ 10 reps

6. Bends – 4 count/ 10 reps

  Suggested functional muscule strengthening routine

Section Two Legs

1. Alternating lunges – 4 count 10 reps

2. Calf raises 10 reps

3. Hamstring stretch – 4 count 10 reps

4. Calf raises toes out 15 reps

5. Repeat # 1

6. Flutter kicks face down 30 sec

7. Inner thigh lift 15 reps

8. Repeat # 7 with opposite leg

9. Abductor lift 15 reps

10. Repeat # 9 with opposite leg

11. Rear kick – 4 count 10 reps

12. Repeat # 11 with opposite leg

13. Jumping jacks/ squat thrust – 8 count 4 reps

14. Walk it off 30 sec

15. Repeat # 13

Section Three Mid Body

1. Leg lifts – 4 count 10 reps

2. L-shape raises 10 reps

3. Reverse crunch 20 reps

4. Flutter kick face up – 4 count 10 reps

5. Supine stretch 3 deep breathes

6. Cross over reach – 4 count 10 reps

7. Crossed leg crunch 10 reps

8. Repeat # 7 with opposite leg crossed

9. Oblique crunch 10 reps

10. Oblique leg lift 10 reps

11. Repeat # 9 and 10 opposite side

12. Alternating knee to chest – 4 count 12 reps

13. Supine stretch 3 deep breathes

14. Standard crunch –2 count 10 reps

15. One leg crunch 10 reps

16. Repeat 15 with other leg

17. Alternating L-seat crunch – 4 count 4 reps

18. Leg over leg crunches 10 reps

19. Cobra stretch 3 reps

Section Four Upper Body

1. Push ups 15 reps

2. Small and large chest stretch 10 reps

3. Repeat # 1

4. Up, down and around 10 reps

5. Double shoulder width push ups 10 reps

6. Alternating high and low chest stretch 10 reps

7. Repeat # 5

8. Head rotations 10 reps

9. Repeat # 8 in opposite direction

10. Head ups 10 reps

11. Diamond push ups 8 reps

12. Head rotations 10 reps

13. Repeat # 12 in opposite direction

14. Head ups 10 reps

15. Dive bomber push ups 8 reps

16. Swimmers stretch 20 sec

17. Push up super set 3 dive bombers push ups, 5 diamond push ups, 5 push ups 5 double shoulder width push ups

Section Five

NOTE: This section requires a chin up bar and a curling bar with weights, if you don’t have them simply by-pass this section until

1. Pull ups standard grip 10 reps

2. Stretch arms

3. Pull ups wide grip 10 reps

4. Stretch arms

5. Chin ups 6 reps

6. Standard curls 10 reps

Section Six Cool Down

1. Trunk side stretch hold 8 sec each side 2 times

2. Trunk twist hold 8 sec each side 2 times

3. Bent over windmills hold 8 sec each side 2 times

4. Bends hold 8 sec on forward bend position and on backward bend position 2 times