Warm up with 5 minutes of running on the spot alternating with jumping jacks or skipping.
1) Jump Lunges: Lunge forward with your right foot so your left knee is almost touching the floor. Jump up and switch legs so you land with your left foot forward and right foot back. Keep switching legs. Use your arms for balance and momentum. Do 30-50.
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| Lunge |
2) Step ups and toe raises: Step up onto a step, bench or picnic table with your right leg; bring your other leg up, then raise the toes of your right foot and lower; raise your left toes and lower. Step down with your right leg, bring the other leg down. Do 30.
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| Step up with right leg |
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| Step up with left leg |
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| Raise the toes of one foot |
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| Lower your toes and repeat on other foot |
3) Squats: Squat and hold for 30 seconds. Jump up and lift your knees as high as you can. Land on the balls of your feet. Do 10-20.
Repeat the three exercises if you have the time and strength.
Finally, stretch it out. Dancer’s pose is excellent for stretching your quads. Donkey kicks are also helpful.
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| Stretch the quads |
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| Dancer’s Pose |
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| Donkey Kick start position |
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| Kick one leg out back and up, repeat on other side |
We did it!! 30 days of three daily exercises. How do you feel?
