Arm Circles PROCEDURE MUSCLES

1. Stand straight with INVOLVED

your feet at hip  Deltoid
width  Trapezius
2. Raise your arms out  Biceps
sideways to  Triceps
shoulder height and BENEFITS
keep them straight, 1. Increase
palms facing down circulation to
3. Stand tall with good arms, fingers,
posture and your and shoulders
head looking 2. Tones and
sraight ahead strengthens the
4. Rotate your arms arm
forwards so that
yours hands make
circles about the
size of a soccer ball
5. After every four
cirlces, change
direction of the
rotation

Basic Jumping Jack PROCEDURE MUSCLES

INVOLVED
1. Standing  Rectus
straight with Abdominis
feet together  Transversus
and arms down Abdominis
by your sides  Psoas Major
2. Jump both your  Lower portion of
feet out to the the erector
sides so that spinae
your feet are  External oblique
shoulder-width  Internal oblique
apart or wider  Gastrocnemius
3. As you jump
 Rectus Femoris
your feet out
 Vastus Medialis
wide, raise your
arms up to the and Lateralis
sides and BENEFITS
overhead 1. Building a
4. Then bring your Strong Core
arms back down 2. Tone the
to your sides as midsection
you jump your 3. Develop all
feet back in important core
together strength which
5. Repeat, umping helps with
your feet out balance, posture
and movement
 wide as your 4. Develop strength
raise your arms and agility
out to the sides
and overhead
PROCEDURE MUSCLES
Carioca INVOLVED
1. Start with your feet  Rectus
a little wider than Abdominis
hip-distance apart,  Transverse
knees soft Abdominis
2. Use your left foot to
 Internal Oblique
push off, crossing it
 External Oblique
behind the right
foot and 
transferring your BENEFITS
weight ont it 1. Stretch and
3. Move your right loosen muscles
foot to the side until in the hips,
you’re back to your groin, and abs
starting stance 2. Improves
4. Now cross your left balance and
foot in front, coordination that
stepping onto it build better
5. Move your right footwork and
foot to the side and agility
continue moving it,
crossing the left
foot behin then
forward until you
reach the end of
your planned
distance
6. Then reverse your
direction