a. alternate knee lifts 20x or alternate leg kicks 20x
TRANSCRIPT
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A.
ALTERNATE KNEE LIFTS 20X
OR
ALTERNATE LEG KICKS 20X
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B.
BICYCLE PUMPS 20XOR
BALANCE A BEAN BAGON YOUR HEAD FOR 20SEC WHILE TOUCHING 2 WALLS
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C.
CALF LIFTS 20X
OR
CHICKEN JACKS 15X
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D.
DRIBBLE A BASKETBALL 20X
OR
DO THE “TWIST” FOR 20 SECONDS
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E.
ENERGIZER BUNNY HOPS20X ON THE SPOT
OR
ENERGIZER BUNNY HOPS WIDTH OF THE ROOM
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F.
FREE DANCE YOURFAVOURITE MOVES (TO
MUSIC FOR 20 SECONDS –HIP HOP, FREESTYLE…IT’S
YOUR CHOICE)
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G.
GLUTEAL KICKS 10XEACH LEG
OR
GRAPEVINE TO A COUNT OF 8
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H.
HOP ON EACH FOOT 10X
OR
HULA HOOP FOR 20 SECONDS
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I.
INTENSE MARCH ON SPOT – DOUBLE TIME
OR
IN THE AIR 180 DEGREE TURN
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J.
JUGGLE FOR 30 SECONDS
OR
JOG WIDTH OF PLAYING AREA AND BACK
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K.
KICK YOUR HEELS TOGETHER 10X
OR
KICK YOUR GLUTES ALTERNATING LEGS
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L.
LUNGES ON EACH LEG 10X ON THE SPOT
OR
LUNGE WIDTH OF ROOM
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M.
MOUNTAIN CLIMBERS 15X
OR
MODIFIED PUSH-UPS 10X
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N.
NOTE YOUR HEART RATE FOR 10 SECONDS
OR
NOODLE BALNCE FOR 20 SECONDS
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O.
ARM CIRCLES IN THE SHAPEOF AN “0” FORWARD &
BACKWARDOR
ARM CIRCLES IN THE SHAPEOF AN “0” WHILE JOGGING
ON THE SPOT
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P.
PUSH-UPS 5X
OR
PARTIAL CURL-UPS 10X
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Q.
SQUATS 10X – SLOW AND CONTROLLED
OR
SPLIT LEG SQUATS 10X
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R.
RUN ON THE SPOT FOR 15 SECONDS
OR
ROTATE YOUR ANKLES 10 SECONDS EACH
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S.
SPEED SKIP FOR 20 SECONDS
OR
STORK STANCE FOR 20 SECONDS
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T.
TAEBO KICKS TO FRONT AND BACK 5X EACH LEG
OR
TELL 2 PEOPLE THEY ARE DOING A GREAT JOB!
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U.
YOU STRETCH IT OUT – TAKEYOUR BODY THROUGH ARANGE OF MOTION OF
STRETCHES OF YOUR CHOICE FOR 1 MIN.
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V.
V-SIT FOR 20 SECONDS
OR
VARY THE WAY YOU JUMP ON TWO FEET-SIDE TO SIDE, FORWARD & BACK 10X
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W.
WALK ONE LAP OF ROOM
OR
WATER BREAK…QUICKLY
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X.
X-JUMPS10X
OR
X-COUNTRY SKIER JUMPS 10X
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Y.
YODEL FOR 10 SECONDS IN YOUR BEST VOICE
OR
YELL, “I LOVE BEING FIT” 5X
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Z.
ZIG ZAG JUMPS FROM SIDE TO SIDE 10X
OR
STABILIZE YOURSELF IN THE PRONE POSITION FOR 10
SECS.