Design A Class Assignment

1) Warm-up: Stretching that includes walking RDL, high toe touches and walking lunges down the
length of the hallway and back two times.

2) Exercises/ Sets/ Repetitions: 2 types of Glute bridges, 5 sets of 20. The first type of glute bridge
both legs will be planted firmly on the ground and hips will go up to the sealing. The second type is
a one leg glute bridge. One leg is planted firmly on the ground while the other leg is straight and
pointing up to the sealing.

3) Exercises/ Sets/ Repetitions: Arms, 5 sets of 10 for each one. All are done with dumbbells. First is
bent lateral raises. Second is curl to press. Third is can opener. For the third one thumbs are turned
in and facing down toward the floor. You then lift your arms to shoulder height and back down
below bellybutton.

4) Exercises/ Sets/ Repetitions: Kick squats, 5 sets of 20. After each squat you alternate legs.

5) Core Work: Dead bug 3 sets of 20. Russian twist 3 sets of 40. Vs 3 sets of 20. 30 second plank.
Basic crunches 3 sets of 20. Bicycle crunches 3 sets of 20.

6) Cool down/ flexibility: Runners lung both sides. RDL X 10. childs pose center, right side, left side.
Arms together laced behind back lift.

Course feedback: I REALLY ENJOYED THIS CLASS I FOUND IT TO BE A GREAT WORK OUT AND A TON OF
FUN! IT WAS UPBEAT AND PUSHED ME.
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