Morning Program:

Neck, Arm, Wrist, Hip, Knee and Ankle Circles

8 circles per body part. Perform 4 circles in one direction and then switch directions. These are intended to be done slowly.

Cardio: Cross Country Skiers

Stand with your legs in a staggered stance: your right leg in front of your left leg. Keep your toes pointed straight ahead and your knees aligned over your toes. Raise your left arm in the air and drop your right arm by your side slightly behind your right hip. Keep your arms as straight as possible and think about reaching long through your fingertips. Start the movement by switching your feet (left foot in front) and arms (raise your right arm). Make sure to keep your core tight throughout the exercise. 2 sets of 25

Lower Body and Bicep Exercise: Lunge with Bicep Curl

Stand with your legs in a staggered stance: your right leg in front of your left leg. Keep your toes pointed straight ahead and your knees aligned over your toes. Keep your chin tucked, draw your belly button in toward your spine and squeeze your glutes. Keep your arms extended by your sides with your elbows tight against your waist and your palms facing forward. Bend both knees and lower into a lunge. As you lower, bend your elbows, raising your forearms so that your palms face your shoulder. Extend your elbows, lowering your forearms to their original position as you use your legs to raise up from the lunge. 2 sets of 12

Quad Stretch

Stand up tall. Bend your right knee behind you, bringing your heel toward your glutes. Grab your ankle with your right hand. Press your pelvis forward and reach your knee to the floor. Keep your knees together. Feel the stretch in the front of your right thigh. Hold 20-30 seconds. Switch legs.

Hamstring Stretch

Lie on your back with your legs straight in front of you. Raise your right leg off the floor and grab your right thigh from behind. Slowly straighten your right knee until a stretch is felt in the back of the thigh. Keep your head on the floor and your chin tucked. Hold 20-30 seconds. Switch legs.

Biceps Stretch

Stand with your fingers interlaced behind your back. Straighten your arms and lift them behind you. Maintain a straight back and relax your shoulders. Hold for 20-30 seconds.

Evening Program:

Wrist Stretch

With your left hand, bend your right wrist down by pressing the back of your right hand (your right arm should be stretched out in front of you). Hold for 5 to 10 seconds. Next, stretch your right hand back by pressing the fingers in a backward direction. Hold for 5 to 10 seconds. Switch hands. 10 each wrist.

Full Body Exercise: Uppercut Punch (Front Hand)

Assume a boxing stance: place your dominant leg behind your secondary leg so that your front foot is pointed straight ahead and your back foot is pointed toward 2 o'clock if you are right-handed or 10 o'clock if you are left-handed. Keep a slight bend in both knees. Make fists with both hands and bend your elbows, bringing your fists in front of your face at chin-level and your elbows tight against your sides (to protect your ribs!). Bend forward slightly from the hips, tuck your chin and slightly round your shoulders. Your upper body should face forward. Rotate your body toward your front leg for momentum and bend down. As you bend down, don't arch your back, keep your spine straight. Spiral your legs and be sure your feet are under you. Drive your punch straight up bringing your rear fist up to hit your (imaginary) target's chin or solar plexus. The punch is driven from the front hip so it's very important to use your entire body, not just your arms. The visual movement of the arm is similar to a pirate's hook. The Uppercut is a close range punch so remember to keep your arm very close to your body. 1 set, 8 reps

Speed, Core and Upper Body Strength Exercise: Seated Arm Swings

Sit on the floor with your legs extended and your knees slightly bent. Lift from your sit bones and maintain a straight back, relaxed shoulders and tucked chin. Hold your arms by your side with your elbows bent at a 90-degree angle. Swing your arms back and forth. Your shoulders and hips should remain stable so pay close attention to form. Try not to let your buttocks jiggle too much on the floor. If it does, try to slow things down! 3 sets of 12 reps @ 20 seconds/rep

Glute Stretch

Lie on your back with your knees bent and your feet on the floor. Cross your right leg over your left thigh. Grasp the back of your left thigh with both hands. Pull your leg toward your torso. Keep your head on the ground and your chin tucked. Hold 20-30 seconds. Switch legs.

Triceps Stretch

Bring your right arm up above your head. Bend your elbow so that your right hand reaches down toward your opposite shoulder blade. Grab your elbow lightly with your left hand. Feel the stretch in your triceps. Hold 20-30 seconds. Switch arms.

Tiffany Davidson is a personal trainer based in Weston, CT and the owner of Femme Fatale Fitness. Tiffany advises consulting a physician or health care professional before performing any of the exercises described on these pages or beginning any exercise program. The information herein is not intended to be diagnostic or prescriptive.

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