Morning Program

Jumping Jacks - 3 sets of 40

Upper Body Strength Exercise: Push-ups

**Perform as many as can be done with optimum form and full range of motion. Do these every other day for two weeks and your strength will improve**

Lie face down on the floor. Place your hands under your shoulders with your palms on the ground. Curl your toes upward (towards your head) so that the balls of your feet touch the ground. Exhale as you lift yourself by pushing the ground away from you. Continue the push until your arms are locked out in a straight position. At this point, your weight should be supported by your hands and the balls of your feet. Inhale as you lower your torso toward the ground until your elbows form a 90-degree angle. Keep your head in alignment with your spine.

- During your push-up, try to imagine a straight line from your shoulder blades to your knees. Squeezing your glutes can help maintain proper form as it minimizes the likelihood of arching your back.

- To make this exercise easier, perform the push-up on your knees, keeping your toes on the ground.

Abdominal & Thigh Exercise: Leg Circles

Lie on your back with your legs extended on the floor and your arms by your sides, palms face down. Draw your belly button in toward your spine. Press your pelvis and shoulders to the floor. Extend your right leg toward the ceiling. Do not lift your hip or buttocks off the floor.

- Begin to cross your right leg over toward your left hip. Drop your leg a few inches. Use control as you open the leg out and then sweep it around in a small circle back to center.

- Try not to let your hips roll as you circle your leg. It is more important to maintain stable shoulders and a stable pelvis than it is to make a big circle and keep a straight leg. The stable pelvis gives the abs the workout. 1 set, 8 each side

Pectoral Stretch

Stand in the middle of a doorway with one foot in front of the other. Bend your elbows 90-degrees and place forearms on each side of doorway. Shift weight to front leg. Lean forward maintaining a neutral spine. Feel the stretch in chest muscles. Hold 20-30 seconds.

Shoulder Stretch

Bring your right arm across your body. Hold your right arm in place at elbow joint with your left arm. Feel the stretch in your right shoulder. Hold 20-30 seconds. Switch arms.

Inner Thigh Stretch

Stand with your feet somewhat more than shoulder-width apart and your toes pointed straight ahead. Place your right foot slightly forward of your left foot so that your right heel lines up with your left toes. Place both hands on your hips. Draw your belly button in toward your spin and tighten your glutes. Bend your right knee and slowly move your bodyweight toward the right until you feel a stretch in the groin area of your opposite leg. Try to avoid leaning forward, or extending the knee of the bent leg over your toes. Hold 20-30 seconds. Switch sides

Evening Program

Wrist Flexion and Extension

Gently bend your wrist forward and backward. 10 each wrist.

Wrist Stretch

With your left hand, help to bend your right wrist down by pressing the back of your right hand (your right arm should be stretched out in front of you) and holding it down for 15-20 seconds. Next, stretch your right hand back by pressing the fingers in a backward direction and holding it for 15-20 seconds. Switch hands. 10 each wrist.

Full Body Exercise: Hook Punch

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. Your upper body should face forward. 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. Use your core and back muscles to turn your torso and lift your lead (front) arm so that your elbow forms a 90-degree angle and your upper arm and forearm are horizontal. Imagine your fist landing square on your (imaginary) opponent's chin! As you throw your hook, shift your body weight to your supporting (rear) foot and pivot your lead (front) foot.

Maintain the same stance while you practice throwing lead and rear hooks. When you throw a lead hook, pivot your lead foot. When you throw a rear hook, pivot your supporting foot. 20 punches each arm.

Calf Exercise: Calf Raises

If possible, do this exercise barefoot. Stand on the edge of a step on the balls of your feet, with your heels hanging below the step. Feet should be parallel. Rise up on your toes slowly. Be sure to maintain proper alignment: knees over toes, hips over knees, neutral spine, retracted shoulders, tucked chin. Slowly lower yourself back down.  1 set, 20 reps

Calf Stretch

Stand facing a wall. Bring your right leg forward toward the wall for support. Use your upper body to lean against the wall, keeping your back leg straight. Keep your back foot flat and pointed straight ahead. Bend your arms, move your chest toward the wall and tuck your pelvis. Feel the stretch in your left calf. Hold 20-30 seconds. Switch legs.

Lat Stretch

Sit on the floor criss-cross. Sit up straight, lifting from your sit bones. Place your right hand, palm down, on the floor, slightly behind you for support. Raise your left arm overhead. Lean and reach to your right side, keeping your left buttock on the ground. Try not to collapse into your right side. Feel the stretch in your lats. Hold 20-30 seconds. Switch sides.

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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