1. Lunch & Learn

2. Stretching & Easy At-Home Exercises

3. Benefits of Stretching Physical Efficiency Risk of Injury Blood Supply Nutrient Exchange Neuromuscular Coordination Muscular Balance & Postural Awareness Low-Back Pain Muscular Tension

4. Static Stretching Slow, Gradual Elongation Passive Stretching Prevents Injuries

5. Easy At-Home Exercises Equipment Mat Dumbbells Bands Stability Ball Medicine Ball Foam Roller

6. Lower Body Squat

7. Lower Body Ballet Squat

8. Lower Body Wall Sit

9. Lower Body Lunge

10. Lower Body Side Leg Raise

11. Lower Body Calf Raise

12. Lower Body Mule Kick

13. Core Crunch

14. Core Reverse Crunch

15. Core Bicycle Crunch

16. Core Bridge

17. Core Superman

18. Core Plank

19. Core Side Dips

20. Upper Body Bicep Curls

21. Upper Body Lateral Raise

22. Upper Body Bent Over Row

23. Upper Body Wall Push-Up

24. Upper Body Dips

25. Cardio Stairs

26. Cardio Jump Rope

27. Cardio Marching

28. Cardio Cherry Pickers

29. Natalie Minnehan ACE Certified Personal Trainer Phone (712) 660-1096 Email healthfitness1on1@hotmail.com Website www.1on1HealthAndFitness.com