Work out time

The warm up: run around. do sashays, swinging your arms. do knee ups running around. run around with super-speed. do straddle jumps and pike jumps. Try back walkovers and back limbers. Go into a back-bend from standing and rock back and forth. Try to stand up. do more straddle jumps and pike jumps. Walk around on your toes and swing one leg forwards, then backwards. do the reverse: swing the leg backwards, then forwards. repeat with the other foot. do as many sets as you can, with as many reps as you can. Then do back bend jumps trying to get your feet to your head, leaning your head back. Then run around again. Then stretch.

The workout: put your feet on a box, couch, or bench. do as many triangle push-ups as you can. rest for 30 seconds, and repeat. do 3-5 sets. repeat with regular push ups.  Next, stand on your toes and jump 30 times. Then stand on your right leg, your left leg bent at a 90 degree angle off the ground. jump as many times you can. Then switch legs. Ask God to make you do back flips, back handsprings, back layouts, front layouts, front aerials - if you have a thick mat, try it yourself. watch tutorials on youtube. Next, do as many clap push ups from the ground. Then, put your legs on a couch, box, or bench, and do clap push ups. Next, go in a push up position, and jump your feet together, then jump them wide. do a push up, then jump your feet together again, and jump them wide. repeat. then do wide arm pushups (both on the ground and with your feet on a raised surface). Then do one legged pushups (both on the ground and with your feet on a raised surface.) Next, go into a push up position, and walk your hands out as far as they can go, and hold the position. walk them back in, and walk them back out. repeat. do 10 reps, 3-5 sets. Then to 30 V-ups. Then do spider-crawls.
The cool-down: jump rope. If you don’t have a jump rope, just jump on your toes. walk with super-speed. do knee ups and leg kick backs. run a little. stretch again. Then walk around to cool down (lower your heart-rate)...do this until you catch your breath and cool down (heart rate returns to normal...around 65. During cardio your heart rate should be in-between 70 and 75. Rest for five hours and then go on a run and do lateral shoulder raises as slowly as you can. be creative and get a second workout in. stretch and then cool down.

NOURISH YOUR BODY. Nutrition and clean water. Meditate and worspip...read your Bible. You need a spiritual workout too.

Love,
Rebecca :)