Workout 3

Warm up by running around in your backyard, or on a path, or outside your house. Do this from five minutes to thirty minutes, depending on your endurance. Do knee ups and kick backs and tuck jumps.

Then stretch. do the splits, and do split rolls. In case you didn’t see workout 2, it means you do the splits, roll over onto your back, hold your leg close to your torso, and roll over into the splits on the other side. The same front leg should be in front again, but you should be in a different place parallel to where you were before. Then do straddle stretches and pike stretches.

Some suggestions for body-weight exercises:
1. hollow body rock: lay on your back, but don’t let your legs or neck touch the ground. Hold your arms by your ears behind your head in the air. Rock back and forth.
2. Do this kind of pushup: hold yourself in a plank for 30 seconds, then do a pushup, and hold yourself in a low position for 30 seconds. Repeat (push up and hold for thirty seconds again). Do this until you collapse.
3. Do number 1 again, then number 2 again.
4. do 30 (or until you collapse). tricep dips with your hands on a chair. If you collapse, wait 30 seconds and try again.
5. do 1 and 2 again, then 4 again
6. Do a pushup, stay down, and rock your body forwards and back. Do it as many times as you can.
7. Go into a V-up position with your knees up, then straighten them. bend them again, and straiten them. repeat until collapse.
8.  go on your knees and arms, and lift one leg up 20 times, each side. This trains your butt and your thighs. First, make your leg go straight up vertical. Then swing it slowly (its hard to explain. move the leg up and down, parallel to the floor instead of vertical. do 20 of each.
9. more cardio. do spinning jumps. for the first time, do it with your legs straight, jumping up from your toes. Try to spin double. Then do it from a squat, landing from a squat. Then try a single toe-loop. Pretend you’re figure skating, and jump off your toe, put your other leg over the other leg, spin, and land on one foot with the other foot straight behind you in the air. then run a little. do some gymnastics if you feel like it.
10. STRETCH again. Splits, split rolls, front splits (go on your heals and push your legs down and put your elbows in front and lean down), straddle stretches (both sides and front) and pike stretches (from sitting down and from standing up)

Then remember to replenish your body. Eat an organic energy bar, vegetables, orange juice, water, green machine drinks (make sure it has wheat grass). Pray God puts protein (as much as your body can absorb) in your body.

Thats all. If you want a harder workout, look at workout 1 and 2.
~Rebecca xoxox <3 :)