https://www.run4change.net/exercise-gallery daily 0.75 2016-03-24 https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452875254703-OM01LYACNT8JL5P1BHHI/image-asset.jpeg Exercise Gallery - 3 Minute Dance Warmup Start by bouncing and crisscrossing your feet (one leg in front and then same leg behind). Slow down, then speed up. Turn around while continuing the motion, then turn the other way. Switch to the running man. Then do the “party machine”. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452874346337-L357X6YHEFSQFFL6WOHP/image-asset.jpeg Exercise Gallery - Lenny Delivers Video https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452875254703-OM01LYACNT8JL5P1BHHI/image-asset.jpeg Exercise Gallery - 3 Minute Dance Warmup Start by bouncing and crisscrossing your feet (one leg in front and then same leg behind). Slow down, then speed up. Turn around while continuing the motion, then turn the other way. Switch to the running man. Then do the “party machine”. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452875379583-JNIOTWYO6EM8GAFI2OFG/image-asset.jpeg Exercise Gallery - 5-Minute Dance Warm Up Start by bouncing from side to side, do a single leg lift two times and a double leg lift (lifting the same leg 2 times quickly) once, and continue to repeat. Standing straight, twist one heel and then the other, moving your knees toward the inside. Add your arms, and push forward as if rowing. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452875348343-BH41O4N26TH0AIDFGOG7/image-asset.jpeg Exercise Gallery - Agility Running Measure out a 10-meter area and mark at 5-meter increments (three lines). Sprint 5 meters to the right; touch Line 3 with your right hand. Turn and sprint back 10 meters and touch Line 2. Finally, sprint back through the starting line (Line 1) in the middle. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452875574262-SW0IDGS72JWCP47VD2LR/image-asset.jpeg Exercise Gallery - Back Lunge With Twist Stand with your feet close together and your hands behind your head. Now step back with one foot stretched out behind you and crouch. While doing so, twist your upper body in the direction of the crouching leg. Return your body to the standing position, and repeat. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452875780165-M7HBR03RDPC05KZNGFK1/image-asset.jpeg Exercise Gallery - Bent Leg Kick Backs Position yourself on all fours. Bend one leg and raise it slightly on the floor. Contract your glut (butt) muscles and raise your bent leg into the air until the sole of your foot points at the ceiling. Pause, then slowly lower back to the start position. Repeat for allotted time, then switch to the other leg. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452875984216-YJ9E3I6CAGJEG8NEQ3KJ/image-asset.jpeg Exercise Gallery - Bicycles Lie at on the floor with your lower back pressed to the ground. With your hands gently holding your head, lift your knees to about a 45-degree angle. Slowly at first, go through a bicycle pedal motion, alternately touching your elbows to the opposite knees as you twist back and forth. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452876143345-QXH93BSMPEBJUAPOTTZB/image-asset.jpeg Exercise Gallery - Butt Kicks Begin to jog on the spot. Lift your legs high enough so that your feet touch your bottom. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452876184809-ULRXQW6K4OF51BQUZCT5/image-asset.jpeg Exercise Gallery - Continuous In and Outs In a squat position with your feet together, jump and land with your feet wider than shoulder width. Jump back, and repeat. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452876877566-TZ1ARWB1LW1RTLPHZ9ES/image-asset.jpeg Exercise Gallery - Crab Walk First sit on the ground then raise your bum so that only your hands and feet are touching the ground. Begin to walk on your hands and feet backwards and then forwards. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452876989948-4HNL08OAM06SADYZ452L/image-asset.jpeg Exercise Gallery - Elbow Plank & Leg Raise Lay on your side and place your legs on top of each other. Position your elbow under your shoulder. Rasie your upper body off the fllor, supported by your elbow. Raise your upper leg, pause, and lower it. Repeat a number of times, then turn over and do the same on the other side. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452877098407-C64Y2CO2I4SOL0AGUD0X/image-asset.jpeg Exercise Gallery - Flutter Kicks Lie on your back wuth your hands clasped behind your head. Lift your legs and shoulders off the floor. Raise one foot higher than the other, and the switch. Continue to repeat. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452877498502-FCCA4OMR822NNEC0G4SJ/image-asset.jpeg Exercise Gallery - Forearm Plank In a push-up position, keep your body as straight as possible for the time allotted. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452878079378-NQZO59AYBNKSIIE9CRYX/image-asset.jpeg Exercise Gallery - Frog Squat In a stationary position, crouch down, placing your elbows in between your knees, palms on the floor. Add pressure to your elbows by squeezing your thighs together. Move your bottom up, then down. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452878404631-LGCGHJWQ2K40ZDWKKUYK/image-asset.jpeg Exercise Gallery - Half Up Twists Sit up, put your hands on top of your knees and then lean back until your arms are straight. Cross your arms in front of you (each hand holding an elbow) and start twisting from side to side. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452878491107-LGC4CEDJYMOWPINLH141/image-asset.jpeg Exercise Gallery - Heisman Standing in an athletic stance (think football), take two quick steps in one direction and pause. Continue to repeat in the same direction, then switch directions. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452878677158-K4M6VR2VVHV50SAB1UNT/image-asset.jpeg Exercise Gallery - High Intensity Interval Training Walk/Run using the format specified. For an explanation of "RPE", click here. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452882892375-99IRVQOW1O6HDS86T115/image-asset.jpeg Exercise Gallery - High Knee Runs Stand and raise your arms in front of you with your palms facing down. Alternately, lift each knee towards your palms. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452882958974-RLNNZ6P8VLZXE3YSZVLT/image-asset.jpeg Exercise Gallery - Hill Running Choose a hill approximately 100 meters long. Run from the bottom to the top at maximum capacity, using your arms to increase momentum. Walk slowly back down the hill to recover, and then repeat. NOTE: If no hills are available, do RUNNING X'S instead. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452883000432-R3Y43433GLMIJ9LTNMTR/image-asset.jpeg Exercise Gallery - Hit the Floor Standing with your feet shoulder width apart, crouch to place your right hand on the ground. Your left hand should be outstretched behind you. Switch arms, and repeat. After gaining pro ciency, increase your speed. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452883040231-CEHK9SHKJ57VNMO3OBR2/image-asset.jpeg Exercise Gallery - Inch Worm to Push Up Stand, then bend forward, placing both palms on the ground. Gradually walk your hands forward to a push-up position. Pause, and then walk your hands back and stand up. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452883087995-XM7WDDIKO9DRL1SF1B4S/image-asset.jpeg Exercise Gallery - Jump Rope Using a regular jump rope, jump o both feet evenly, keeping your toes up and pushing o the balls of your feet. NOTE: If no ropes are available, do TWO FEET LATERAL HOPS instead. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458833226646-0I5U21UQMUHWYWGEBA3G/image-asset.jpeg Exercise Gallery - Kick Downs Laying on your back, lift your legs and feet straight up in a 90-degree angle then return to the ground. Repeat. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458833338964-IJEOBV17VP0F1TOECYFA/image-asset.jpeg Exercise Gallery - Knee Up Crunches Lie on your back with your knees bent and your hands behind your ears. Raise your feet just a few inches off the floor and hold them there. Raise your torso up, then lower it back to the floor, keeping your feet suspended throughout the movement. Repeat. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458833389217-6PHU5K54RTYB45S34E1M/image-asset.jpeg Exercise Gallery - Lateral Crossover Run from side to side, having your outside leg cross over your inside leg ONCE before changing direction. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458833461480-I9GGPRYYK9PVTNLSMII6/image-asset.jpeg Exercise Gallery - Mountain Climber Place your hands on the floor, slightly wider than shoulder width. On your forefeet, position one leg forward, bent under your body, and extend the other leg back. Alternate leg positions extending your forward leg back and pulling your rear leg forward, and vice versa. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458833927486-AID7RN3EC4K7DVF6UJDP/image-asset.jpeg Exercise Gallery - Pendulum Swing Stand with your feet shoulder width apart and, using your hands, hold yourself steady against a pole. Now begin to swing each foot, one at a time, diagonally across the other. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458833996538-CIFR8KI2VNLTXB8AGG54/image-asset.jpeg Exercise Gallery - Pretzel Stretch Lying on your back, bring your right foot to rest over your right knee. Using your hands, bring both legs towards your chest. Make sure that your right hand is behind your right knee, and your left hand under your left thigh. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458834039283-079RY1UNVGV3RX3T8ZZ6/image-asset.jpeg Exercise Gallery - Push Up To Frogger Start in a push-up position with your hands under your shoulders. Bend your elbows and lower your body down towards the floor. Push your arms back up and jump with your feet towards your hands, landing in a “frog” position. Jump back into a push-up position and repeat. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458834108940-8E4J0I28U5QUJUFP20O7/image-asset.jpeg Exercise Gallery - Reverse Crunches Lie on your back with your palms behind your head. Lift your feet o the ground. Lift your shoulders while bringing your knees up into your mid-section and rolling your hips and thighs up toward your chest. Return back to the starting position. Repeat. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458834140282-OLNCDFANEE69ST3YZTWF/image-asset.jpeg Exercise Gallery - Reverse Dips Sitting on a bench or chair, slide your bottom o the bench. With elbows shoulder width apart, use your arms to lift yourself up and down in a push-up motion (chest facing up). https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458834185532-CM1MZ034V6MAFJW1PM48/image-asset.jpeg Exercise Gallery - Run Circuit After 1.5 minutes of warm-up running, introduce periodically for 18 seconds each: Back- Peddling, Slide & Glide, High Knees, Karaoke and Ski Jumps. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458834348144-00OUV74Z3J39RE6DAZSZ/image-asset.jpeg Exercise Gallery - Run Circuit 2 After 2 minutes of warm-up running, begin to back pedal by running backwards for 30 secs. https://www.run4change.net/2020-calendar daily 0.75 2017-12-23 https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1452815994253-XR32HTT448U71F2DVE5C/18161808648_45a0ce343a_o+%281%29.jpg 20/20 Workouts https://www.run4change.net/2020-calendar/2016/2/25/week-5-day-4 monthly 0.5 2016-01-20 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https://www.run4change.net/2020-calendar/2016/1/28/week-1-day-4 monthly 0.5 2016-01-15 https://www.run4change.net/2020-calendar/2016/1/26/week-1-day-2 monthly 0.5 2016-01-15 https://www.run4change.net/exercise-gallery-2 daily 0.75 2016-09-30 https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458834621193-JL5324H18X2LHNRN6UN6/image-asset.jpeg Exercise Gallery 2 - Run Circuit After 1.5 minutes of warm-up running, introduce periodically for 18 seconds each: Back- Peddling, Slide & Glide, High Knees, Karaoke and Ski Jumps. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458834621193-JL5324H18X2LHNRN6UN6/image-asset.jpeg Exercise Gallery 2 - Run Circuit After 1.5 minutes of warm-up running, introduce periodically for 18 seconds each: Back- Peddling, Slide & Glide, High Knees, Karaoke and Ski Jumps. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458834659369-MTS4ECNF4WN89QOJ6YM4/image-asset.jpeg Exercise Gallery 2 - Run Circuit 2 After 2 minutes of warm-up running, begin to back pedal by running backwards for 30 secs. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458835299687-R0AZPWHTDJUQUTMH38BW/image-asset.jpeg Exercise Gallery 2 - Running X's First, jog across the width of the gym/field, then sprint diagonally across the length at about 85% capacity. Repeat by jogging across the opposite diagonal width of the gym/field, creating an X pattern. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458835364436-AEH5RRCDQPGHR9XM1T4U/image-asset.jpeg Exercise Gallery 2 - RussianTwist Sit on the ground with your legs crouched towards your chest, feet o the ground, and your back raised so that only your bottom is seated on the oor. Now begin to move your arms from side to side. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458835399289-LWVKXOSX68JFJS1GP4ZL/image-asset.jpeg Exercise Gallery 2 - Side Elbow Plank With Leg Raises Lay on your side with your legs on top of each other. Position your elbow underneath your shoulder and raise your torso o the oor. Raise your upper leg, pause, and lower it. Repeat for the allotted time and then switch to the other side. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458837938250-YCW6LDSZ3M2JV3OHFYXQ/image-asset.jpeg Exercise Gallery 2 - Side Lunge Stand with your hands on your hips with your feet hip-width apart. Lunge out to your right with your right leg. Repeat on your left side with your left leg to complete one repetition. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458835484846-6EGHPT2TEF3NQKRJPOG5/image-asset.jpeg Exercise Gallery 2 - Side Plank Begin by lying on your side. Using your elbow to support your upper body, lift your hips o the ground and hold in that position for the allotted time. Now switch to your other side, and repeat. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458835506097-31PQ8FLNXCHACJG4LV5I/image-asset.jpeg Exercise Gallery 2 - Single Leg Get Up Sit on a chair with your hands on your hips. Lift one foot a few inches o the oor, fully extending the leg. Stand up, keeping your one leg o the oor, then lower your body back down to a sitting position. Pause, and repeat. Then switch legs. NOTE: If no chairs are available, do SIDE LUNGE instead. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458835539889-DIO8IOU2QZ6KK9TK6OCC/image-asset.jpeg Exercise Gallery 2 - Skater Move from side to side, allowing the back foot to cross over the main leg. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458836014433-U2YO4SLRL7X8XL1PUX87/image-asset.jpeg Exercise Gallery 2 - Squats Stand with your feet shoulder-width apart. Keep your knees centered over your feet. Slowly bend your knees, lowering your body until you reach a 90-degree angle. Return to start position and repeat. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458836085152-566MDAUO87PBRWYKINTV/image-asset.jpeg Exercise Gallery 2 - Stance Jacks Stand with your feet together. Raise your arms to chest level and bend them so your palms face down and your fingertips touch. Jump down into a wide squat and reach one hand towards the opposite foot, extending your other arm behind you. Jump back to the start position. Repeat with the opposite arm. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458836120857-1DRCB0BR2TR3RC04S4P4/image-asset.jpeg Exercise Gallery 2 - Standard Crunch Lie on your back with your knees bent, feet on the floor, and arms at your sides. Curl your upper body forward and bring your shoulder blades just o the floor, lifting your arms out straight. Hold for a second, then slowly lower down to the starting position. Repeat. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458838882362-SKS1321XCEOUWXEHWCMD/image-asset.jpeg Exercise Gallery 2 - Standing Hamstring Stretch Standing with feet hip-width apart, step your right foot forward with only your heel to the floor and toes pointed up. Leaning forward, allow your opposite hand to touch your toes. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458836195686-3NLYEU0LHLHKB6NCDY83/image-asset.jpeg Exercise Gallery 2 - Step Ups Using a stepper/bottom stair, put one foot up on the step and then quickly alternate to the other. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458836221556-LG891KZ2W5POYLVO373T/image-asset.jpeg Exercise Gallery 2 - Straight Arm Plank With Leg Raises Start in a push up position with arms straight and palms on the floor. With your glut (butt) muscles contracted, lift one leg off sthe ground, keeping it straight, and then return to the start position. Repeat several times with the same leg, and then switch to the other. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458836319515-G4GAE9PN7CLVDHZOKCNN/image-asset.jpeg Exercise Gallery 2 - Straight Arm Reverse Plank With Leg Raises Sit on the floor and lift your butt up, supporting your weight with only the palms of your hands and your heels touching the floor. Lift one leg off the ground and then bring it back down. Do repeatedly with the same leg, and then switch to the other leg. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458836836329-SDO7DC5A5H6S5OXPNWOV/image-asset.jpeg Exercise Gallery 2 - Straight Arm Side Plank With Leg Raises Lay on your side and lift your torso up, supporting your weight with one hand and the side of one foot. Raise your top leg up and down, keeping your glut muscles contracted throughout. Repeat several times, and then switch sides. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458836879845-98VA67AD9NHTF9CPRN7B/image-asset.jpeg Exercise Gallery 2 - Support High Knee Runs Resting your hands on a pole, begin to run in a stationary position. Lift your knees as high as you can. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458836930652-YE1RCU13ILEDVBWXFG58/image-asset.jpeg Exercise Gallery 2 - Switch Kicks Stand with feet together. Raise one leg to waist level then jump while switching legs. Repeat. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458836954068-KLRXZISEPTQAPO5C86H8/image-asset.jpeg Exercise Gallery 2 - Toe Taps Lie on your back with your arms at your sides and your palms facing the floor. Bend your knees in a 90 degree angle so that your lower legs are parallel to the floor. Slowly lower one foot to the floor, tap your toe on the floor lightly, and pull your leg back up to the starting position. Repeat with the other leg. Continue alternating sides. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458837909581-VSKMSFUTN2MVMGXBWIM7/image-asset.jpeg Exercise Gallery 2 - Tuck Jumps Stand with knees slightly bent. Hold your arms straight out in front of you at chest height with your palms down and thumbs touching. Rapidly dip down into a quarter squat and immediately jump up. Drive your knees up to touch them to the palms of your hands and then return to starting position. Repeat. https://images.squarespace-cdn.com/content/v1/55a7ed7be4b0fc6dcf0dc756/1458837965315-CZS1YUG2RYWOY7F06FHM/image-asset.jpeg Exercise Gallery 2 - Two Feet Lateral Hops Stand with feet close together and squat. 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