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5 Day Exercise Challenge
Simple Version 10-15 min/day

    Day # 1

  • 5 min of walking at a moderate pace
  • One set of 10 reps of each of the following:
    • Bicep curls
    • Chest Press
  • one 20 sec Floor Bridge
  • one 30 sec calf stretch
  • one 30 sec hamstring stretch

    Day # 2

  • 5 min of walking at a moderate pace
  • One set of 10 reps of each of the following:
    • Standing Rows
    • Hamstring Kickbacks
  • One 20 sec Plank
  • One 30 sec calf stretch
  • One 30 sec quad stretch

    Day # 3

  • 5 min of walking at a moderate pace
  • One set of 10 reps of each of the following:
    • Side Lunges
    • Calf Raises
  • Quadruped opposite arm/leg raise. 10 reps on each arm/leg
  • One 30 sec calf stretch
  • One 30 hamstring stretch

    Day # 4

  • 5 min of agility training through a footwork ladder
  • One set of 10 reps of each of the following:
    • Shoulder Lateral/Frontal Raises
    • Single-leg Rear Flies. One set of 10 reps one each foot
  • One 30 sec Floor Bridge with a Knee Squeeze
  • One 15 sec Side Plank on Each Arm
  • One 30 sec calf stretch
  • One 30 sec lateral hamstring stretch

    Day # 5

  • 5 min of a light jog with varying intensity every minute
  • One set of 10 reps of each of the following:
    • Tricep Kickbacks
    • Sidestepping with a resistance band
  • One 45 sec Plank on a Swiss Ball
  • One 30 sec Side Plank on each arm
  • One 30 sec calf stretch
  • One 30 sec hamstring stretch
  • One 30 sec glute stretch

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