The Importance of Exercise Around the world, scores of people participate in some sort of exercise, sports, or physical activity. They are overcoming excuses and realizing numerous benefits that one can achieve from undertaking physical activity on a regular basis. Exercise is important to keep both your body and mind "in shape". Here are some of the basic benefits that people can look forward to, when embarking upon a lifetime fitness outlook that includes some form of exercise:

Increased Energy By working out on a regular basis, your body becomes more efficient at burning calories. This gives you more energy throughout the day. **Increased Metabolism** Increased physical activity through working out leads to more muscle mass, which in itself leads to a higher metabolism. As per some studies, every extra pound of muscle allows you to burn anywhere from 50-100 calories when at rest. **Improved Muscle Tone** Physical activity, especially weight training allows you to change the shape of your body. Since muscle is denser than fat, one can get bigger or smaller by gaining more muscle mass. **Better Health** Increased exercising leads to a strengthening of the immune system; which means that one is less likely to get sick when exercising the right amount. On the other hand, over exercising can weaken your immune system and make you sick. **Stress Reduction** Stress levels are reduced extensively by regular work outs. They allow the individual to take their mind off the daily grind and use pent up energies for productive purposes. **Improved Self-Esteem** When following an exercise regimen for a regular basis, you bring about greater self esteem through the results and accomplishment achieved.

Bicep Curl 1) Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance. 2) Step onto middle of tubing with back foot or both feet. 3) Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides. 4) Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement. 5) Return to start position. 6) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

Hip Flexor thrust 1.Stand with feet hip width apart and place a band around the ankle. The band should be fixed to an object at the other end. 2.Raise the leg that has the band forward and hip. Think of driving your knee out and then up towards the ceiling. 3.Tighten your core and maintain balance when performing this exercise. 4.Return to the starting position and repeat.Perform with the other leg.

Hyper on Ball 1. Start by placing the ball on a small ledge or on the floor if the height is comfortable. 2. Lean over the ball and secure yourself to an object with your hands. 3. Slowly lift your legs up and back until your body is parallel. 4. Return to the starting position and repeat for the desired repetitions. comments: contract the low abs to protect the low back. you can also do this with ball on the floor and hands on the floor with elbows slightly bent. legs will go slightly higher with this modification.

One Leg Box Step Up 1. Stand to the right of the box. Place left foot on top of box. 2. Raise body using the left foot only until leg is extended 3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription. comments: A sturdy bench or chair works just as well as a step. try not to help with the foot that is touching the floor.

Single Leg Kickbacks 1. Start in a four point position with your hands and knees on the ground. 2. Proceed to kick your leg back and up until you reach full extension. 3. Squeeze your glute muscle while performing this movement. 4. Repeat with the other leg. 5. For a more advanced movement you can attach an ankle weight around your leg. comments: squeeze and hold one second at the top.

Supine Bridge and Hold 1. Lie on your back and your knees bent with your feet flat on the floor. 2. Press your heels into the ground so that your hips come up off the ground. 3. Hold this position for the suggested number of seconds and then return to the starting position. 4. Repeat for the required repetitions. comments: focus on quality and slow down the movement to 2 counts up 2 counts down.

Oblique Abductor Raise 1. Start by getting into a lateral plank pose with your hips off the ground. 2. Your only ground contact points should be your feet and elbow. 3. Holding this position raise your outside leg keeping it straight until you reach full range of motion. 4. Return your leg to the starting position and repeat for the desired repetitions. 5. Switch sides and repeat. comments: focus on quality and slow down the movement to 2 counts up 2 counts down.

Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. comments: try to keep your knees behind the toes at all times.

Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions.

Side lying scissors 1. Start by lying on your side and raising both legs slightly off the ground. 2. Proceed to kick your legs in opposite directions in a scissor type motion. 3. Repeat according to the required repetitions and then switch sides.

V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3) Return to start position.

Plank Knee-ins 1. Start by getting on your hands and knees in a push-up position. 2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest. 3. Return the foot back to the starting position and repeat with the other leg.

1 Leg Balance Squat 1. Start by standing on one leg with the other leg elevated. 2. Bend forward keeping your planted leg semi straight and reach for the ground. 3. Keep your back relatively flat during the exercise. 4. Repeat for the prescribed repetitions and then repeat with the other leg. Comments: Stay within falling distance of a wall if your balance is not so good!

Single Leg Lateral Hops 1. Start by standing on one leg with your hands on your waist or at your sides. 2. Proceed to hop to the side while maintaining your balance and hop back to the starting position. 3. You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty. 4. Continuously repeat for the recommended repetitions.

Bodyweight Lateral Squat 1. Stand with your feet shoulder width apart. 2. Start by stepping to the right with your right foot and proceed into a squat. 3. Return to the standing position with your feet shoulder width apart. 4. Now step to your left with your left foot and proceed into a squat. 5. Return to the starting position and repeat.

Modified Explosive Push up 1. Start by getting into a push-up position with your knees on the ground. 2. Lower yourself to the ground and then explosively push up so that your hands leave the ground. 3. Catch your fall with your hands and immediately lower yourself into a push up again and repeat. 4. Repeat for the recommended repetitions.

Jump Rope (basic 2 feet) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. Continue for the prescribed number of jumps or time.

Bench Dip 1) Sit upright on bench and place hands hip width apart with fingers pointing forward. Place feet flat on opposite bench with legs straight. 2) Start position: Slide glutes off bench with elbows slightly bent. 3) Lower body by bending at elbows until elbows are at 90 degree angle. 4) Return to start position.

Single Leg Plank Raise 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. 2. Once the plank is formed raise one foot off the ground and then return to the starting position. 3. Repeat this movement for the desired repetitions alternating back and forth between legs. comments: Work on flattening the upper back a bit more than what the picture shows and lifting the head slightly so it's aligned with the back of the body and not the front.

Spine Twist 1 1. Sit in an upright position on the floor and legs flat on the floor 2. Hold your arms out to the side. Slowly rotate your shoulders and trunk to the left side and then back to the right. 3. Your trunk and shoulders should stay together as one unit. Repeat according to prescribed repetitions. comments: The rotation comes from the rib cage and from having the shoulder blades squeezed together and pulled down towards the low back. If your shoulders are by your ears the movement will be much tougher.

Modified Pigeon 1. Begin by placing the left leg forward, the knee at a 90-degree angle and the right leg back as well at a 90-degree angle. Place the hands to the side of the body and find an erect posture. Shift the weight over to the right, inhale and lengthen the spine, exhale move the elbows down towards the floor shifting the weight to the right. 2. Only if the hip is extremely open, start to work the chest down towards the floor and extend the arms in front. Relax the head, neck, shoulders and arms and try to breath into the back body as well as into the hip. 3. Consciously release the hip while taking 5 to 15 slow deep breaths. Repeat on the other side. comments: This is a stretch so you will hold in the down position for 20-30 seconds.

Push up Superman / Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm (fist direcly forward) and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.

Reverse Curl 1) Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding onto a ball. Position arms at sides with palms down on floor. 2) Leading with the heels towards the ceiling, raise gluts (butt) off floor or bench. 3) Return to start position. 4) Remember keep legs from swinging to prevent momentum throughout the exercise.

Glute Drop 1) Assume back lying position on ball. Place hands at sides with palms down on floor. 2) Start position: Hips are close to the floor with your knees bent. 3) Raise hips off floor by pressing heels into floor. 4) Return to start position.

Lateral Kick with bar 1. Stand with your feet shoulder width apart. Hold onto a stationary object with one hand. 2. Raise the opposite foot off the ground and kick laterally out to the side. 3. Keep the leg and foot elevated and repeat according to the prescribed repetitions. 4. Repeat with the other leg.

One Arm Prone Bridge Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position. Take one hand and lift off the ground and bring back towards your hip. Now raise it out in front of your head. Repeat with other arm.

Two Leg Pike Rollout on the ball until your shins are on the ball and you are forming a bridge. Keeping this position roll your knees in towards your chest. Return to the starting position and repeat.

Seated Fast Arms Starting Position: Seated on the floor with the legs straight out in front of you. Swing arms in a sprinting motion. Elbows should be kept at 90 degrees and keep hands relaxed. Your hands should come up to about shoulder height and should go past your hips in the back. Be careful to not bounce off of the floor as you swing your arms faster.

Alternating 1 Arm DB Row 1. Start by holding a dumbell in each hand and bending forward until your upper body is almost parallel to the floor. 2. Slowly bring one dumbell up to your waist and return to the starting position. 3. Repeat with the other arm. 4. Remember to pinch your shoulder blade in towards your spine as you row.

High Knee Drill 1. Stand at foot of agility ladder or just stand in place. 2. Drive knee up towards chest and place that foot in first square or back on the ground. Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time.

Stability Ball Crunch 1. Sit in upright position on flexaball with feet flat on floor. 2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest. 4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up. 5. Return to start position. 6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Spinal Twist 1. Begin by sitting with legs extended bend the left knee and place the heel by the right buttocks. Lift up the right leg and place the right foot to the outside of the left knee. Lengthen the spine and make sure the right foot is flat on the floor. 2. Hips are square shoulders are square. Inhale and lengthen the left arm up towards the sky and look up and place the right hand behind the body and slowly hug the right knee with the left hand. 3. Look over the right shoulder pushing down through sitting bones and lifting up through crown and keep a straight spine. Allow the breath to guide you into the stretch. The inhales releasing the stretch exhales going deeper into the spinal twist.

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