Aerobic Spot Interval Training #7  

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toy shoulder (resistance band around ankle, medicine ball over head)

pendulum (medicine ball at chest, start with toe pointed back) (tilt forward 4 counts, hold 4 counts, squeeze buttocks 4 counts, come back up tall 4 counts)

karate kid (weights and holding a wide squat) (pull in 1-2-3 and out)

W squat (weights) (squat and weights behind knees then up)

field goal (weights)

rotating kickback (weights) (forward 4 counts, bend (5)-straighten (6)-palms up (7-8-9)-palms back in (10)-elbows back (11)-straighten (12)-up on 13-16), next time palms are down on 7-9

standing heel raises (step)

V-push (resistance band)

double ball push up (stability ball, medicine ball)

pike (alternating) (one leg raised a few inches off the floor and opposite arms back straight) touch opposite toe up toward ceiling

frog contraction (ankle weights)