A Week's Worth...

Here is a recap of the week's exercises.

*Step-ups: Find a sturdy step 12-18 inches high. Bend your knees into a small squat. From here, step up on to the step, leading with your right foot, following with your left. The step progression will go: right foot up, left foot up, right foot down, left foot down. Repeat this, leading with your right foot for 12-15 repetitions and then switch your lead leg to the left. Stay in the squat position for the entire movement.

*ABC's: Kneel in front of your ball with your elbows and forearms on the ball and your hands clasped. Extend your legs behind you and press into a plank position maintaining your arm position on the ball.

When you have found your balance, move your arms in a writing motion and go through the alphabet. Maintain your neutral spine position with a strong core.

*Calf Raises: This one is pretty simple. Calf raises with your feet parallel, toes pointing out (heels together) and big toes together (heels pointing out), 15 in each position.

*Dolphin Push-ups: Begin on your hands and knees. Bend your arms so your elbows are on the ground and grasp your elbows with your hands forming a triangle base with your arms. Extend your legs out into a plank position with your feet hip distance apart. Align your shoulders above your elbows and make sure they are not up to your ears. Extend your legs and press through your heels, engaging your leg muscles. Take a deep breath and press through your shoulder blades with your core engaged and your spine straight to lift your tail bone toward the ceiling. You will be in a modified "down-dog" position. Keeping your spine straight, lower back into plank position (with your arms in the triangle) extending your chin above your clasped hands. Repeat this cycle for 12-15 repetitions, breathing with the action of the exercise. Press back into "child's" pose to rest when you are finished. Holding the plank position is a great modification.

Aim for 3 sets of 12-15 repetitions of each exercise. You will hit your core, arms, shoulders, quads, hamstrings, glutes and calves. 3 sets should take about 30 minutes total, not bad!