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HOT IN A HURRY WORKOUT (do 3x)

Pendulum: Start in a half squat position and abs tight. Lift your leg up and out to the side, then return. Repeat with the opposite leg. Do 20 on each leg, alternating.

Speed Squats: Start with feet hip width apart, lower into a squat with arms straight out in front of you,then stand back up. Do 20.

Ball Roll Aways: Place your forearms on a stability ball and hold a plank position, keeping your abstight. Roll the ball out and then pull it back in to complete a rep. Do 20.

Sumo Squat w/Knee Lift: Stand with your feet about 6”-8” wider than your shoulders, toes turned out. Do a squat down and then lift your knee on the way up. Do 20, alternating.

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HOT IN A HURRY WORKOUT (do 3x)

Standing Y’s: Stand with feet hip width apart and back flat at a 45 degree angle. With your palms facing each other, thumbs to the ceiling, squeeze your arms up towards your head. At the top of this movement your arms and torso form a Y. Do 10.

Standing W’s: Stand with feet hip width apart and back flat at a 45 degree angle. With palms facing each other, squeeze your arms up and slightly out. At the top of this movement your arms and torso form a W. Do 10.

Standing L’s: Stand with feet hip width apart and bent over at the waist. Start with arms at 90 degree angles, elbows at shoulder height and raise your arms over your head. Pause, & lower back to the starting position. Do 10.

Ball Bridge: Lie on your back, on a stability ball with your head and shoulders on the ball. Squeeze your glutes as you lift your hips up then lower back down. Do 15.

(Page 3/3)www.valeriewaters.com

HOT IN A HURRY WORKOUT (do 3x)

Push Up: Get in a plank position with your hands under your shoulders and your abs tight. Lower your body until your chest nearly touches the floor, tucking your elbows tight to your torso. Press back up to the top position and repeat. Do 10.

Pull Overs: Lie on your back with your knees bent. With dumbbells in hand and arms straight, extend your arms back over your head, nearly touching the floor and then pull them forward. Do 12.

Flies: Lie on your back with your knees bent, dumbbells in hands, arms straight and palms facing each other. Open wide, with a slight bend in the elbow until your elbows touch the floor. Return to starting position to complete a rep. Do 15.

Bent Over Rows: Hold a dumbbell in each hand, with your palms facing your legs, abs tight and backflat. Raise the dumbbell towards your chest while squeezing your shoulder blades together then lower weights to complete rep. Do 12.