January - March 2009 FAST CLASS

A) Jump Rope / Jumping Jacks
    Four (4) Sets of: One (1) Minute rounds of Each with 15 seconds rest

B) Dynamic Stretches
  1) Rotations (Head-to-Toe)
  2) Arm Swings
  3) Leg Swings
  4) Torso twist
  5) Squat with Cross Reaches
  6) Single Leg Anterior reach
  7) Knee Raise to Donkey Kick
  8) Reverse Lunge to Standing Toe Touch

C) Dynamic Bodyweight Exercises
  1) Hurdle's Stretch
  2) Floating Brazilians
  3) Low Plank
  4) Crocodiles
  5) Duck Walk
  6) Komodo Dragons
  7) Gorillas
  8) Hamstring / Neck Bridge
  9) Plow to Roll-Up
  10) Floating Lunges
  11) (Neck) Sprawl
  12) Circling Lions
  13) Belly up / Belly down
  14) Leaping Leopards
  15) Extended Plank or Push-Ups (with Hop)
  16) Leaping Leopards for 180 degrees / 360 degrees
  17) Forward / Backward Shoulder Rolls