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Day 1Side Leg RaisesSets1Time/Reps Stand on one leg and begin swinging theother leg laterally in front of your body.You may need a wall, chair, fence, etc., tohelp steady yourself. Continue swinging your leg back and forthlaterally in front of your body, graduallyincreasing your range of motion witheach swing. Repeat 25 times for each leg to completeone set. Repeat Circuit 1 two to four times.25 each legNote: Add one circuit every two to four weeksup to a total of four additional circuits.Important Note on TechniqueAs with any exercise program, it is essential to maintain proper technique during the warm-up and exercise toreceive maximum benefits and prevent injury. Seek professional help on arm swing, jumping, and landingmechanics to learn pointers and stay injury free.DAY 1 Page 7

Day 1Circuit II ExercisesMountain ClimbersSetsTime/Reps130 seconds Start in a push up position with arms straight. Flex one hip and knee towards chest. Alternate flexing and straightening legs as ifyou are climbing. Continue for 30 seconds to complete one set. Move on to Burpees without resting.Note: Add 10 seconds every week up to a totalof 90 seconds to complete one set.BurpeesSetsTime/Reps130 seconds Stand with your feet shoulder-width apart. Quickly lower yourself into a squat. Place your hands on the ground in front ofyour feet. Kick both of your legs behind you so youare in the push-up position. Jump your feet back towards your hands. Jump up as high as you can reaching yourarms toward the ceiling and land back in thestarting position. Repeat exercise for 30 seconds. Move onto Russian Twist without resting.Note: Add 10 seconds every week up to atotal of 90 seconds to complete one set.DAY 1 Page 8

Day 1Russian TwistSetsTime/Reps Sit on the floor with knees slightly bent.130 seconds Lean back, keep your back straight, lift feetslightly off the floor and sit in a balancedposition. With hands together out in front of yourbody, rotate your torso right and then leftfor 30 seconds. You may include a weightedball for increased difficulty. Return to Mountain Climber withoutresting. Repeat: Circuit II three more times beforeprogressing to Quad Stretch.Note: Add 10 seconds every week up to a totalof 90 seconds to complete one set.Important Note on TechniqueAs with any exercise program, it is essential to maintain proper technique during the warm-up and exercise toreceive maximum benefits and prevent injury. Seek professional help on arm swing, jumping, and landingmechanics to learn pointers and stay injury free.DAY 1 Page 9

Day 1Stretching ExercisesQuad StretchSets1Time/Reps Begin by standing on one foot. If needed,use a wall, chair, fence, etc., to steadyyourself using the hand on the same side ofthe leg on which you are standing. With your free hand, reach behind you andgrab your free ankle, making sure to keepyour upper body straight (i.e., left handgrabs left ankle, right hand grabs right ankle.) Pull your foot towards your body until youfeel a strong stretch in the front of yourthigh. Hold for 20 seconds. Release and repeat the exercise with theopposite side. Lay on your back and raise your legswith knees bent. Cross your left leg over the right withyour left ankle on top of your right knee. Place your hands on your right thighand pull it toward your chest tostretch your left hip. Hold for 20 seconds. Switch legs and repeat.20 seconds each legPiriformis StretchSets1Time/Reps20 seconds each legDAY 1 Page 10

Day 1Calf StretchSets1Time/Reps20 seconds each leg Stand with feet split apart and handsplaced against a wall, fence or bench. With both heels down, lean into the wall,fence or bench with your hands until youfeel a stretch in the back of your calf. Hold for 20 seconds. Switch your feet and repeat on the other leg.Important Note on TechniqueAs with any exercise program, it is essential to maintain proper technique during the warm-up and exercise toreceive maximum benefits and prevent injury. Seek professional help on arm swing, jumping, and landingmechanics to learn pointers and stay injury free.DAY 1 Page 11

30-Minute DailyWorkout ExercisesDay 2Important NoticeNot all exercises are suitable for everyone. Consult your physician before beginning this or anyother exercise program. Also, always warm up for several minutes before beginning a workoutand NEVER exercise beyond the level at which you feel comfortable. If at any time you feel youare exercising beyond your current fitness abilities, or feel discomfort, discontinue exerciseimmediately and reconsider your participation in this program.The 30-Minute Daily Workout Program provided in this publication should not be attempted byanyone who does not meet minimum fitness requirements, or who has a history of hip, knee,ankle, shoulder, elbow, wrist or spinal (neck or back) problems. THIS WARNING IS NOT TO BEDISCOUNTED. There are many other fitness alternatives if you have weaknesses, or are prone toinjuries. The user assumes all risks of injury in the use of this program.

Day 2 ExercisesJumping Jacks30 secondsButt Kicks30 secondsWall Slides10Arm Circles10 each directionProne I, T,.W, M Arm Raises10 eachCircuit I ExercisesPushups60 secondsNote: Complete threerounds, then rest 60 seconds.Cut 10 to 15 seconds off resttime each week.Body Rows with TRX60 secondsJumping Rope60 secondsCircuit II ExercisesPlank to Press Up30 secondsNote: Complete four roundswithout resting. Add 10 secondseach week to exercise timesup to 90 seconds for each.Side Plank30 secondsBird Dog Alternating30 secondsDoorway Chest Stretch20 secondsLat Stretch20 secondsChild’s Pose20 secondsWarm Up ExercisesStretching ExercisesDAY 2 Page 2

Day 2Warm Up ExercisesJumping JacksSetsTime/Reps130 seconds Stand up straight with both legstogether and arms at your sides. Jump up and simultaneously spread yourlegs apart and bring both hands overhead. Jump again and simultaneously lowerboth arms down to your sides andbring both feet back together. Repeat for 30 seconds.Butt KicksSetsTime/Reps 130 seconds Assume the running form or place handson your hips.Keep your head and chest up duringthe entire exercise.While running in place, attempt to bringyour heel as close as you can to yourbuttocks with every stride.While performing the exercise, try tokeep, your bent knee facing towardsthe ground.Repeat for 30 seconds.DAY 2 Page 3

Day 2Wall SlidesSets1Time/Reps10 Stand with your feet almost touchingthe wall. Place your hands on the wall atshoulder height. Lightly press into the wall as you slideyour hands up and then back down tostarting position. Repeat this motion for ten reps.Arm CirclesSets1Time/Reps10 each direction With both arms out to the side atshoulder height and palms forward,make forward, circular movementswith your arms. Start with small and fast circles, thengradually make circles larger and slower. Repeat this circular motion backwardswith your palms forward. Perform ten circles in each direction.DAY 2 Page 4

Day 2Prone “I” & “T” Arm RaisesSets1Time/Reps10 eachFor each exercise below, lay face down ona bench with your head extending off thebench and your arms touching the floor.Prone I Squeeze your shoulder blades togetherand pull your arms toward your hipswith palms facing towards your hip. Yourupper body should take the form of an“I” during this exercises. Lower your arms, relax your shoulderblades and repeat. Perform ten times tocomplete one set.Prone T Squeeze your shoulder blades togetherand raise your arms toward the ceilingwith thumbs up towards the ceiling. Yourupper body should take the form of a “T”during the exercise. Lower your arms, relax your shoulderblades and repeat. Perform ten times tocomplete one set.Note: To increase the difficulty/intensity,use small hand weights during the exercise.Prone exercises continuedon next pageDAY 2 Page 5

Day 2Prone “W” & “M” Arm RaisesSets1Time/Reps10 eachFor each exercise below, lay face down ona bench with your head extending off thebench and your arms touching the floor.Prone W Squeeze your shoulder blades togetherand pull your arms toward the ceilingwith palms pointing towards the floor.Your upper body should take the formof a “W” during this exercises. Lower your arms and repeat. Performten times to complete one set.Prone M Squeeze your shoulder blades togetherand raise your arms toward the ceilingrotating your hands so your thumbspoint toward the ceiling. Your upperbody should take the form of an “M”during the exercise. Lower your arms and repeat. Performten times to complete one set.Note: To increase the difficulty/intensity,use small hand weights during the exercise.DAY 2 Page 6

Day 2Circuit I ExercisesPush UpSetsTime/Reps160 secondsTRX Body RowsSetsTime/Reps130 seconds Start in a push-up position with yourfeet slightly apart and your handsnext to your shoulders. While keeping your back straight,slowly lower your body down to theground until you reach a 90 degreeelbow bend or your chest touchesthe ground. Repeat for 60 seconds. Move on to Body Rows exercisewithout resting. Shorten the TRX straps all the way up.Set your body in a straight line, as if youwere in a vertical plank position.While keeping your arms straight, walkyour feet forward until there is tension inthe straps. This is starting position. Makesure to keep your palms facing each otherthroughout the lift.To begin, retract your shoulder bladesback with your arms extended.Pull your body towards your hands withyour elbows close to your body. Your bodyshould remain straight and rigid, and yourpalms and wrists should stay neutral.Lower your body back to the startingposition. Repeat for 30 seconds.Move on to Jumping Rope exercisewithout resting.DAY 2 Page 7

Day 2Jumping RopeSetsTime/Reps160 seconds Grasp jump rope handle in each hand andrope is behind your body.With your arms slightly bent at the elbows,twist your wrists in a circular motion tobring the rope from behind and over yourhead and in front of your body. Body weightshould be balanced on the balls of the feet,with knees slightly bent.As the rope hits the floor hop over it as ittravels under your feet and continue twistingyour wrists and hopping over the rope.Repeat for 60 seconds.Repeat Circuit 1 two more times withoutresting between rounds. At the end of thethird round, rest* 60 seconds and move onto Plank Press Up exercise.Note: *Rest each week working to cut your resttime between Circuit 1 and Circuit 2 by 10 to 15seconds. By the sixth or seventh week, you nolonger should rest between circuits.DAY 2 Page 8

Day 2Circuit II ExercisesPlank to Press UpSetsTime/Reps130 seconds Begin in the plank position on yourforearms with elbows directly underyour shoulders.Move one hand at a time into pressup position. Left first, then right.Move one hand at a time back downinto the starting plank position. Leftfirst, then right.Repeat using your right hand first.Repeat for 30 seconds.Move on to Side Plank without resting.Note: Add 10 seconds of time to thisexercise each week up to 90 seconds.Side Plank on ElbowSets1Time/Reps30 seconds each side Lay on your left side and assume theplank position as shown. Make sure toalign your head, shoulders, hips andankles into a straight line. While maintaining the plank position,raise your body so your hips do not touchthe ground. Hold this position for 30 seconds, thenchange sides and repeat for another30 seconds. Move on to Bird Dog Alternating exercisewithout resting.Note: Add 10 seconds of time to thisexercise each week up to 90 seconds.DAY 2 Page 9

Day 2Bird Dog AlternatingSetsTime/Reps130 seconds Begin on your hands and knees. Handsunder shoulders, knees under hips, backstraight and flat.Raise your right arm up and forward withthumb pointing up to shoulder heightwhile you lift your left leg simultaneouslyto hip height.Return to the starting position and liftyour opposite arm and leg.Alternate lifting sides for 30 seconds tocomplete one set.Return to Plank to Press Up exercise.Repeat: Circuit II without resting for atotal of four rounds. After the fourthround, move on to Pec Doorway Stretch.Note: Add 10 seconds of time to eachexercise each week up to 90 seconds.Important Note on TechniqueAs with any exercise program, it is essential to maintain proper technique during the warm-up and exercise toreceive maximum benefits and prevent injury. Seek professional help on arm swing, jumping, and landingmechanics to learn pointers and stay injury free.DAY 2 Page 10

Day 2Stretching ExercisesPec Doorway StretchSetsTime/Reps120 seconds Stand on the side of a doorway withoutthe door. With your arms bent, raise them untilthey are parallel to the floor resting yourhands, forearms and elbows on the surrounding wall or door frame. Without moving your arms, take one stepinto the doorway and hold that positionfor 20 seconds (you should feel your chestmuscles stretch.) Care should be takennot to continue if there is pain.Lat StretchSets1Time/Reps20 seconds each side Stand in a doorway or inside a squat rack.Place your feet together with your toestouching the squat rack floor supportbar. If using a doorway, align your feetto a line in the middle of the door jamb. Grab the post or door frame with righthand (as shown). Lean away from the post (door frame)toward the center of the rack (doorjamb) as shown. A stretch should befelt on the right side of your upper body. Hold for 20 seconds., then repeat thein the other direction and hold for20 seconds.DAY 2 Page 11

Day 2Child’s PoseSetsTime/Reps120 seconds Kneel on the floor bending forward at thewaist with your arms extended and handsflat on the floor and face pointed at thefloor as shown. Reach forward with both hands relaxingthe head and neck but keeping it straight . Lengthen your spine by bringing your chestand head forward towards the floor. Hold in the lengthened position for 20 seconds.Important Note on TechniqueAs with any exercise program, it is essential to maintain proper technique during the warm-up and exercise toreceive maximum benefits and prevent injury. Seek professional help on arm swing, jumping, and landingmechanics to learn pointers and stay injury free.DAY 2 Page 12

30-Minute DailyWorkout ExercisesDay 3Important NoticeNot all exercises are suitable for everyone. Consult your physician before beginning this or anyother exercise program. Also, always warm up for several minutes before beginning a workoutand NEVER exercise beyond the level at which you feel comfortable. If at any time you feel youare exercising beyond your current fitness abilities, or feel discomfort, discontinue exerciseimmediately and reconsider your participation in this program.The 30-Minute Daily Workout Program provided in this publication should not be attempted byanyone who does not meet minimum fitness requirements, or who has a history of hip, knee,ankle, shoulder, elbow, wrist or spinal (neck or back) problems. THIS WARNING IS NOT TO BEDISCOUNTED. There are many other fitness alternatives if you have weaknesses, or are prone toinjuries. The user assumes all risks of injury in the use of this program.

Day 3 ExercisesWarm Up ExercisesIntegral Running ProgramNote: Complete three tofive rounds Each weekincrease speed at eachlevel of jog/ run/ sprint.Roll Glutes, IT-Band, Quads, Calves60 seconds eachLeg Swings10 each leg1-Leg Dead Lift15 each legEasy jog2 minutesWalk30 secondsJog90 secondsWalk60 secondsRun60 secondsWalk90 secondsRun Fast30 secondsWalk90 secondsSprint15 secondsWalk90-120 secondsImportant Note on TechniqueAs with any exercise program, it is essential to maintain proper technique during the warm-up and exercise toreceive maximum benefits and prevent injury. Seek professional help on arm swing, jumping, and landingmechanics to learn pointers and stay injury free.DAY 3 Page 2

Day 3Warm Up ExercisesRoll GlutesSetsTime/Reps120 secondseach leg Start by sitting on a foam roll with yourarms extended behind you for balance.Cross your right leg on top of your otherknee as shown.Lean forward slightly.Using your arms and left leg, push yourself forward and backward rolling yourbuttock on the roller.Roll for 20 seconds. Then change yourcrossover leg and repeat to completeone set.IT-BandSetsTime/Reps120 secondseach leg Sit on the floor/ground on your right sidewith a foam roll under your right thighand left leg bent as shown and using yourhands for balance. Using you left leg and hands, push yourselfforward and backward rolling your thighacross the roller. Roll for 20 seconds. Change sides and rollon your right thigh in the same mannerfor 20 seconds to complete one set.DAY 3 Page 3

Day 3QuadsSetsTime/Reps120 seconds Lay down on top of a foam roller, withthe roller positioned under your quadsand just above the knees. It should beperpendicular to your body, as shown. With your body weight on your forearms,slowly begin pushing yourself backwardsso that the roller moves up towards yourhips. You want to roll slowly, at aroundone inch per second. Once you reach about one to two inchesfrom your hips, change directions androll back towards your knees and thestarting position. Roll for 20 seconds.CalvesSetsTime/Reps120 seconds Sit on the floor with legs extended, yourcalves on top of the foam roller and yourhands behind you for support, as shown. Using your arms, gently lift your buttocksoff the ground so your weight is supportedby your hands and the foam roller underyour calves. Slowly push yourself forward and backwardsrolling just your calves over the foam roller. Roll for 20 seconds.DAY 3 Page 4

Day 3Leg SwingsSetsTime/Reps 120 seconds Stand on one leg and swing the otherleg forward and backward.As you swing backward, try to keep yourhead and chest up and leg straight.Gradually increase the height of your legwhen swinging forward.Repeat with opposite leg to completefirst set.Repeat exercise swinging each leg sideto side.Move on to Child’s Pose without resting.One-Leg DeadliftSets1Time/Reps20 seconds each leg Start standing on one leg

30-Minute Daily Workout for the Active Person Warm up, resistance, core and flexibility exercises to help prevent injuries . ody Rows with TRX 60 seconds Jumping Rope 60 seconds Circuit II Exercises Plank to Press Up 30 seconds Note: omplete four rounds without resting. Add 10 seconds