CO-ED Total Body Beginner, 2 – 3 days per week (35 min)
Tools of the trade: One role up exercise mat (yoga mat), one exercise band with handles (…tension red or medium), and a Buddy (more fun). 
Standing Wide Leg stretch (hold for 20 seconds x 3)
Standing Single Leg runners stretch for quads x 20ct
Butterfly Stretch x 20ct. (Seated on your mat pulling heals towards you)
10 inch arm circles x 30 (moderate speed)
Rear Shoulder (Pull each arm close & across chest stretching the rear delts x 10 ct. ea.
Triceps stretch x 10 ct. ea. (Elbow bent over head pressing gently with other hand)
Jumping Jacks x 15-25 ct
Pushups (standard / modified) x 15 or 20
Band Biceps Curls x 15 or 20
Band Kickbacks x 15 or 20
Deep knee bends, Lunge x 10, 10, 10ea side
Air Chair x 20 or 35seconds or ct..
Jumping Jacks x 25 ct
Pushups (standard / modified) x 15 or 20
Band Biceps Curls x 15 or 20
Band Kickbacks x 15 or 20
Deep knee bends, Lunge x 10, 10, 10ea side
Air Chair x 20 or 35seconds or ct..
Jumping Jacks x 25 ct
Pushups (standard / modified) x 15 or 20
Band Biceps Curls x 15 or 20
Band Kickbacks x 15 or 20
WATER 3 MINUTES
March in place (Knees to waist) x 30 steps
Air chair x 15 seconds
March in place (Knees to waist) x 30 steps
Air Chair x 15 seconds
March in place (Knees to waist) x 30 steps
Air chair x 15 seconds
Buddy (Band) Backs x 20 (Double bands one person at a time)
Band (one knee) military presses x 10-15 (Seated for modification)
Buddy Side Laterals x 15ea (one persona at a time)
(can be done individually with band by adjusting band length)
Buddy (Band) Backs x 20 (Double bands one person at a time)
Band (one knee) military presses x 10-15 (Seated for modification)
Buddy Side Laterals x 15ea (one persona at a time)
3 second Crunches x 10 (hold at the top for 3 seconds)
V-sit x 30 seconds (balancing on your bottom with legs and torso up off floor.
Scissor Kicks x 15ea. (Knees locked full range of motion)
Jack Knife x 15 (Modified version feet in the air and touch toes)
Buddy (Band) Backs x 20 (Double bands row one person at a time with partner holding other end of band)
Band (one knee) military presses straight overhead x 10-15 (seated for modification)
3 second Crunches x 15-20 (use exercise ball for back support)
One minute rest
3 second Crunches x 15-20 (use exercise ball for back support)
One minute rest FINISH WITH: Beginning stretches (optional)