10-minute workout #1WARM-UP

LLCool J “Momma Said Knock You Out” 4:48Stretch for hamstrings and lower backStanding with feet wide apart and toes forward, fold your torso forward and point the top of your head down toward the floor. Let your arms hang down. Hold for 30 seconds. Bending your knees, slowly round up to return to standing.

Stretch for quadriceps and adductors (inner thighs)Keep the feet wide apart, and turn the toes out 45 degrees. Alternately bend one knee and then the other, lunging from side to side. Repeat 10 times.

Stretch for chest and shouldersNow, interlace your fingers behind your back. Try to straighten your elbows and raise the arms, while looking up for 20 seconds. Look to your right for 20 seconds. Look to your left for 20 seconds. Look straight in front, and release the arms.

AEROBIC

Warm-up song from above continues here…For a quick upper body (including the core) workout, try some push-ups – on your knees if you need to, or on the toes if you can. Hands are shoulder-width apart.

} 10 push-ups with hands on a chair and feet (or knees) on the floor. Rest for 30 seconds.

} 10 push-ups with hands and feet (or knees) on the floor. Rest for 30 seconds.

} 10 push-ups with hands on the floor and feet (or knees) on a chair.

COOL-DOWN

Jennifer Lopez with Jah Rule “I’m Real” 4:22Stretch chest, legs and lower back as you did in the warm-up. Hold each stretch for 30 seconds.

Try to drink more water today.

LL Cool J. “Momma Said Knock You Out.” Momma Said Knock You Out. Def Jam, 1990. Jennifer Lopez with Jah Rule. “I’m Real.” J. Lo. Sony, 2001.

(continued)

10-minute workout #5WARM-UP

Donnie McClurkin “Stand” 5:17Stretch for hamstrings and lower backStanding with feet wide apart and toes forward, fold your torso forward and point the top of your head down toward the floor. Let your arms hang down. Hold for 30 seconds. Bending your knees, slowly round up to return to standing.

Stretch for quadriceps and adductors (inner thighs)Keep the feet wide apart, and turn the toes out 45 degrees. Alternately bend one knee and then the other, lunging from side to side. Repeat 10 times.

Stretch for chest and shouldersNow, interlace your fingers behind your back. Try to straighten your elbows and raise the arms, while looking up for 20 seconds. Look to your right for 20 seconds. Look to your left for 20 seconds. Look straight in front, and release the arms.

AEROBIC

Warm-up song from above continues here…Do you have access to a step or solid box (a foot-stool or ottoman would work too) that will hold your body weight? If so, let’s try this for a fun easy way to get your heart rate up, since we know that cardiovascular exercise is the key to keeping the heart and arteries young.

Step up onto the box with both feet, leading with the right leg. Step right back down. Do this 10 times. Now step up onto the box with both feet, but leading with the left leg. Do this 10 times. Rest for 30 seconds. Perform this whole sequence a total of five times. Afterwards, congratulate yourself for taking the time to improve your whole-heart-health.

COOL-DOWN

CeCe Winans “Alabaster Box” 5:32Stretch chest, legs and lower back as you did in the warm-up. Hold each stretch for 30 seconds.

Your body is your temple so congratulations for taking care of it!

Donnie McClurkin. “Stand.” Donnie McClurkin. Word Entertainment, 1996. CeCe Winans. “Alabaster Box.” Alabaster Box. Chordant, 1999.

Insurance coverage provided by or through UnitedHealthcare Insurance Company or its affiliates. Administrative services provided by United HealthCare Services, Inc. or their affiliates.

100-11134 1/12 © 2012 United HealthCare Services, Inc.

}Generations of Wellness®

Visit us atwww.uhcgenerations.com

}Generations of Wellness®

Visit us atwww.uhcgenerations.com

10-minute workout #4WARM-UP

Smokie Norful “Where Would I Be?” 4:45Stretch for hamstrings and lower backStanding with feet wide apart and toes forward, fold your torso forward and point the top of your head down toward the floor. Let your arms hang down. Hold for 30 seconds. Bending your knees, slowly round up to return to standing.

Stretch for quadriceps and adductors (inner thighs)Keep the feet wide apart, and turn the toes out 45 degrees. Alternately bend one knee and then the other, lunging from side to side. Repeat 10 times.

Stretch for chest and shouldersNow, interlace your fingers behind your back. Try to straighten your elbows and raise the arms, while looking up for 20 seconds. Look to your right for 20 seconds. Look to your left for 20 seconds. Look straight in front, and release the arms.

AEROBIC

Destiny’s Child “Survivor” 4:14Hold a low plank position (body parallel to the floor while balancing on your elbows and forearms, and toes) for 30 seconds. Rest for 10 seconds. Repeat until you’ve completed 6 holdings. Congratulations. You’ve just completed a wonderful core exercise that will help relieve and prevent lower back pain.

COOL-DOWN

Aerobic song from above continues here…Stretch chest, legs and lower back as you did in the warm-up. Hold each stretch for 30 seconds.

Congratulations for making a little time for yourself in your busy day.

Smokey Norful. “Where Would I Be?” Changing. EMI Gospel, 2006. Destiny’s Child. “Survivor.” Survivor. Sony, 2001.

(continued)

10-minute workout #3WARM-UP

John P. Kee “Strength” 5:11Stretch for hamstrings and lower backStanding with feet wide apart and toes forward, fold your torso forward and point the top of your head down toward the floor. Let your arms hang down. Hold for 30 seconds. Bending your knees, slowly round up to return to standing.

Stretch for quadriceps and adductors (inner thighs)Keep the feet wide apart and turn the toes out 45 degrees. Alternately bend one knee and then the other, lunging from side to side. Repeat 10 times.

Stretch for chest and shouldersNow, interlace your fingers behind your back. Try to straighten your elbows and raise the arms, while looking up for 20 seconds. Look to your right for 20 seconds. Look to your left for 20 seconds. Look straight in front, and release the arms.

AEROBIC

Black Eyed Peas “Boom Boom Pow” 4:11Do 20 jumping jacks. Rest for 30 seconds. Repeat. Continue this until you’ve completed 100 jumping jacks.

COOL-DOWN

Aerobic song from above continues here…Stretch chest, legs and lower back as you did in the warm-up. Hold each stretch for 30 seconds.

Congratulations for making a little time for yourself in your busy day.

John P. Kee. “Strength.” Strength. Verity, 1997. Black Eyed Peas. “Boom Boom Pow.” THE E.N.D. (Energy Never Dies). Interscope, 2009.

(continued)

10-minute workout #2WARM-UP

Tye Tribbett and G.A. “No Way” 4:52Stretch for hamstrings and lower backStanding with feet wide apart and toes forward, fold your torso forward and point the top of your head down toward the floor. Let your arms hang down. Hold for 30 seconds. Bending your knees, slowly round up to return to standing.

Stretch for quadriceps and adductors (inner thighs)Keep the feet wide apart and turn the toes out 45 degrees. Alternately bend one knee and then the other, lunging from side to side. Repeat 10 times.

Stretch for chest and shouldersNow, interlace your fingers behind your back. Try to straighten your elbows and raise the arms, while looking up for 20 seconds. Look to your right for 20 seconds. Look to your left for 20 seconds. Look straight in front, and release the arms.

AEROBIC

Warm-up song from above continues here…Standing with the feet shoulder-width apart, bend the knees and drop the hips as if you were sitting in a chair. Try to get the thighs parallel to the ground. Try to hold this position for 20 seconds. Rest for 10 seconds and repeat four times, so a total of five holdings. Stand up and “shake out the burn”.

Do 10 jumping jacks (high or low impact – actually jumping or just “step-touching” with the feet). Rest for 10 seconds, then repeat four times for a total of five sets. Nice work!

COOL-DOWN

Mary Mary “Yesterday” 5:20Stretch chest, legs and lower back as you did in the warm-up. Hold each stretch for 30 seconds.

Try to drink more water today.

Tye Tribbett and G.A. “ No Way.” Life. Sony, 2004. Mary Mary. “Yesterday.” Mary Mary. Sony, 2005.

(continued)

}Generations of Wellness®

Visit us atwww.uhcgenerations.com

}Generations of Wellness®

Visit us atwww.uhcgenerations.com

}Generations of Wellness®

Visit us atwww.uhcgenerations.com