Group Exercises Level 1, 2, 3 Presenter Name Title/Market January 2013

1. Light in place jog/ or jump rope – 3 min X2 2. Body Squats – 15 X 2 3. Body Twist – 10 X 2 4. Toe Touch – 10 X 2 5. Elbow across the body X 10 sec X2 Level 1 – Workout 1

1. Jumping jacks – 25 X 2 2. Lunges – 30 X 2 3. Push Ups – 15 X 2 4. Crunches – 25 X 1 5. Stretches Level 1 – Workout 2

1. High Knees – 2 min X2 2. Mountain Climbers - 30 sec X2 3. Donkey Kicks – 25 X 2 4. Planks – 30 sec X 2 5. Superman 30 sec X 2 Level 1 – Workout 3

1. Jumping Rope or Jumping in place for 3 min 2. Jumping jacks 50 X 2 3. Burpees 10 X 2 4. Russian Twist 25 X 2 5. Pop Up Squats 25 X 2 6. Stretches Level 2 – Workout 1

1. Stairs – 10 flights X 2 2. Donkey Kicks – 25 X 2 3. Plank – 1 min X 3 4. Burpees – 10 X 2 5. Mountain Climbers – 1 min 6. In and Out Squats – 15 X 2 7. Lunges – 20 X 2 Level 2 – Workout 2

1. Jumping Jacks – Push Ups – 25 X 3 3. Crunches – 50 X 2 4. Leap Frogs – 25 X 2 5. Bench Dips – 15 X 2 ( use a non rolling chair) 6. Cross Body Toe Touches – 25 X 2 7. Side Planks – 1 min each side Level 2 – Workout 3

1. Jump Rope or Jog in Place – 5 min 2. One Handed Plank – 1 min X 3 3. Wall Sits – 2 min X 3 4. Incline Push Ups – 25 X 3 ( use non rolling chair) 5. Diamond Push Ups – 25 X 3 6. Russian Twists – 50 X 2 7. Burpees – 25 X 2 8. Cool Down Level 3 – Workout 1

1. Stairs – 20 flights 2. Planks into Superman – 2 min X 2 3. Bicycle – 50 X 2 (elbow to knee) 4. Leap Frogs – 20 X 3 5. One legged Push Ups – 25 X 3 6. Jumping Jacks – Slow Mountain Climbers into Planks – 15 sec in 1 min plank Level 3 – Workout 2