Lower Body
Standing Leg Abduction
Instructions:
1. Stand with feet hip width apart, hands on hips
2. Engage the abdominals, bring all of your wieght into your left leg
3. Pick your right leg off the floor, foot flexed and more it away from the midline of your body
4. Slowly lower the leg back down to starting position
Abduction with Lateral Arm Raise
Instructions:
1. Begin by placing one of the tubing handles through the other one to create a loop
2. Place loop around your right ankle
3. Hold the other handle in your left hand
4. Step the left foot down onto the tubing on the floor, feet are hip width apart
Hip extension with frontal raise with rubber tubing
Instructions
1. Begin by placing one handle of your resistance band through the other to make a loop
2. Place loop around your right ankle
3. Hold the other handle in your left hand, with the hand facing the body
4. Take your left foot and step onto the resistance band, feet are hip width apart
5. As you extend your right leg back, extend the left arm forward
6. Slowly come back to starting position
7. Repeat on other side
Adduction Overhead press
Instructions
1. Begin by placing one handle of your tubing inside the other to create a loop
2. Place your right foot through the loop and secure it around the ankle.
3. Hold the handle with the left hand
4. Step the left foot down onto the tubing -- feet are about hip width apart
5. Bend left elbow, bringing the hand up about head level, as you extend the left arm up bring the right leg across the midline
6. Return arm back to starting position and the right leg back out to the side.
Jillian's Total Body Workout
This routine is based on a Total Body group fitness class I have been teaching for years at the University of Florida. It incorporates a wide variety of strength training exercises which do not require the use of large machines. You might want to have a mat ready for the ground portion of the workout if your floor is too hard or dirty to lie down on.
Warm Up:
Reverse Lunge
Begin standing with the feet slightly separated, shoulders back, chest lifted and abdominals engaged. Step back (3 feet) with the right foot, coming on to the toes of the right foot. Bend the knees and drop the hips straight down, keeping the left knee in alignment with the left ankles and the right knee hovering above the floor.
Split Squat
Start standing with the right side of your body next to a wall and the right foot 3 feet infront of the left foot. For balance hold the wall with the right hand as come on to your left toes and bend your right knee to sink the hips straight down into a lunge with the right knee over the right ankle (left knee dropping straight down to the floor). Press through the right heel to extend back to starting position. Repeat a few times on the right and then repeat on the left side.
Wall Ball Squat
Grab a large stability ball, stand with your back towards a wall, place the ball behind your back. Plant your feet about hip width apart, press your back into the ball, keep the chest open and the abs engaged, bend the knees and lower the hips down toward the floor, keeping the knees in alignment with the ankes. Press through the heels and squeeze the glutes to extend the legs and come back to standing.
