The Official Workout

---do each exercise for 1 minute each once through and then repeat for a 30-minute workout---

---exercises will be called out on the day of the event - this is just here for you to practice if you'd like---

1. jog in place

2. sit ups or crunches

3. wall sit - back to wall, knees bent at a 90-degree angle, feet on floor

4. bicycle - back on floor, legs up in the air making a bicycling motion

5. jumping jacks

6. squats - feet on floor about 1.5 feet apart from each other and do a sitting motion and repeat

7. left arm can curl - standing, holding onto a full food can, bend arm to 90-degree angle next to body

8. right arm can curl -standing, holding onto a full food can, bend arm to 90-degree angle next to body 

9. hop on both feet

10. jog in place

11. jumping jacks

12. wall push ups - feet 2 feet from wall, push against the wall in a push up form

13. alternating lunges - step forward with one foot about 2 feet, bend back knee, lean into front foot & then switch legs & repeat

14. can chest press - back on floor, knees bent, with cans in each hand press cans to ceiling & repeat

15. high knee jogging

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