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1 - Introduction

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Text Description: It is recommended that you check with your doctor before beginning this, or any workout. If you are using weights or are unfamiliar with your environment, it is recommended that you wear shoes for the safety of your feet. If you have difficulty with balance, you may want to be sure to have access to a chair or a sturdy piece of furniture to assist you. Be sure to use it to balance yourself only. Leaning heavily on it will decrease the effectiveness of your workout.

2 - March In Place

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Text Description: We like to begin nearly all our workouts with a gentle march in place because it's a natural movement which helps lubricate the joints, and gets the heart pumping. You can begin marching as soon as you hear the music start. If you become tired during an exercise, or you are not sure what to do, you can always march until you come to something that is familiar. The march in place can be as gentle as a walk in place. Traditionally, it involves bringing your knees up high, one at a time. As you raise each knee, swing the opposite arm forward. You will want to keep arms loosely bent while doing this. If the march is too easy, or you have started the workout already warmed up, you can substitute a faster version, by jogging in place.

3 - Side Squats

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Text Description: Bend your knees into a small squat, while concentrating your weight on your left leg. As you straighten, touch your right foot out to the side. Reverse by doing a small squat, concentrating the weight on the right leg. As you straighten, touch your left foot out to the side. Your arms can either be down at your sides, or you may rest one hand on a chair for balance. For a little extra challenge, push both hands forward as each foot touches out to the side.

4 - Jumping Jacks

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Text Description: Stand with feet together, and arms at your sides. Jump up, and bring your feet wide while bringing your hands together, up over your head. If you are unable to do this exercise, you can modify it. Bring your arms up and down, as high as you can. Instead of jumping, touch your right foot out to the side while bringing both arms up, then repeat with the left foot.

5 - Straight Leg Raises

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Text Description: Kick one foot out in front of you, and bring it back. As you kick your right foot out, bring your left arm out. You can reach to touch your calf or your toes with your hand. Remember to keep your back straight. Then, alternate with your left leg and your right arm.

6 - Squats with Overhead Shoulder Presses

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Text Description: Keeping your back straight, sit into a squat. Be careful not to bend your knees so far that they extend beyond your toes. To involve your upper body, hold a weight in each hand at shoulder height, with elbows bent and palms facing forward. As you come up out of the squat, lift your weights so your arms are straight above your head. When you dip down into the next squat, bring your weights down to your shoulders.

7 - Right Leg Abductions with Left Arm Side Raises

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Text Description: Stand on your left leg, being careful not to lock your left knee. Flex your toes, and raise your right leg out to the side. At the same time, hold a weight in your left hand, and raise the weight to shoulder height. As you bring your leg back down, return the weight to your side. Repeat with the other arm and leg.

8 - Sumo Squats with Tricep Overhead Extensions

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Text Description: Stand with feet apart, and toes pointed at roughly the 10 and 2 o'clock positions. Remember to keep your tailbone tucked in and under as you sink into the squat, and that your knees should not extend beyond your toes. Hold One weight in each hand, and start with both hands extended straight over your head. Keep your elbows tucked in close to your ears, and bring the weights down so they gently tap the base of your neck, The weights should come down as you are lowering into the squat, and they should come up as you are returning to a standing position.

9 - Right Leg Abductions with Left Bicep Curls

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Text Description: Start by placing your right hand on a chair or wall for balance. Stand on your left leg, making sure not to lock your knee. Pull your stomach in, back straight, and core engaged. Lift your right leg up in front of you, with your toes turned outward, pointing toward the wall. At the same time, hold a weight in your left hand. As you bring your right leg up, curl your left arm so the weight touches your shoulder. As you return the weight to your side, return your leg to the ground. Repeat this process using your right arm and left leg.

10 - Back Flies with Leg Lifts

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Text Description: For this exercise, you will need to be on all fours. make sure your elbows are over your wrists, and your hips are over your knees. Your back is straight, and your stomach is pulled in and up toward your spine. Hold the weight in your right hand, and lift the weight out to the side and back down. At the same time, flex your left foot, and lift your left leg as you are lifting your left arm. When your arm lowers, so does your leg. Then, repeat this exercise with your left arm and right leg.

11 - Chest Presses with Bridges

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Text Description: Lie on your back with knees bent. Tighten your abdominal muscles and press your hips up toward the sky. At the same time, hold one weight in each hand at chest level, and press them toward the ceiling. As your hips go up, so do your weights. As with all combination exercises, if you are unable to do both parts, then just pick one for now.

12 - Crunches

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Text Description: Lie on your back with your knees bent and fingers laced behind your head. Do not pull on your head, but use your hands to support your head. Tighten your stomach or abdominal muscles and pull your shoulders off the ground as far as you can, then bring them back down again.

13 - Twisting Crunches

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Text Description: These are sometimes also called Oblique Crunches. Lie in the same position you did for Crunches; knees bent, and fingers laced behind your head. Tighten your stomach muscles, and raise your shoulder blades off the floor, this time twisting the right elbow toward the left knee. Lower. Tighten your stomach muscles again, and repeat on the opposite side.

14 - Bicycles

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Text Description: Lie on your back and bring one knee up to your chest. Straighten that knee while bringing the other knee into your chest. Interlock your fingers behind your head so that your elbows come out to either side. As you bring each knee up, bring the alternating elbow over to meet it.

15 - Side Planks

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Text Description: Lie on your right side, with your elbow under your shoulder joint. Your elbow, forearm, and palm are all resting on the ground. Your spine should be completely straight from your neck to your feet. Your hips, knees, and ankles should be positioned one on top of each other. inhale, lift your hips, maintaining the straight line, and holding for as long as you are able. You can modify this by bending your bottom knee. Repeat these steps on the left side.

16 - Supermans

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Text Description: Lie on your stomach with your arms stretched out over your head and your feet out behind you. Tighten your stomach and engage your core. Ideally, you want to raise your arms and legs at the same time, as if you were flying like Superman. If you are not able to do this, there are several modifications. You can lift your arms, then your legs. You can also get a similar upper body stretch by propping yourself on your elbows, similar to a cobra pose in yoga. Finally, you can lift one leg, then the other. The important things to remember are to keep your abdominal muscles tight, back straight, and neck relaxed.

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