Jazzercise 在家運動 video 6

Exercise 1: Warm up! Step touch or step drag right and left: 60 seconds Exercise 2: Step back with left leg into a lunge and pulse 2x, switch legs and pulse 2x: 1 set of 15 Exercise 3: Turned out lunge with arms overhead pulling tight through the core, lunge to the right then left in a single single double pattern, elbows pull down on the double: 1 set of 10 Exercise 4: Burpee (plié, jump to plank, jump to plié, stand): 1 set of 8 Exercise 5: Pull right knee across, elbow pulls to ribcage, then extend the leg to tap on the back diagonal, arm reaches across: 1 set of 15 and switch to the other side Exercise 6: All fours position, circle right leg back in inward circles. Be sure to keep toes pointed and your knee bent: 1 set of 20 and switch to the other side Exercise 7: Push-ups, any level: 10-15 reps Exercise 8: All fours position, right leg comes out to the side, lift and lower leg to the floor: 1 set of 20, reverse Exercise 9: Right side-lying position on right elbow, slight bend in hips, with both legs piked out in front. Lift straight left leg up, then lift straight right leg up to meet the left, lower right leg, lower left leg (“lift, lift, lower, lower”): 1 set of 15, reverse Exercise 10: Lying on your back with left foot the floor and arms at your side, extend straight right leg up over hips and then press leg open/across: 1 set of 15, reverse Exercise 11: Bridge Position, feet on floor, lift hips, then lift right knee while lifting hips, then reverse: 15 reps


 資料來源：Jazzercise Inc.