1. inBalance Fitness Program The stretches and strengthening are only for general improvement. Determine your target weight. Consult your Doctor if you are: Over 35 and out of shape Heavy smoker Family history of heart disease Diabetic Pregnant If you experience any pain then stop.

2. inBalance Fitness Program FrequencyIntensityProgression 3 sessions per week 15-20 reps Initially: Do as many as you can Slowly work up to 15-20 reps. 3+ weeks: If you can do 20 reps then add weight, or do 2 sets.

3. Neck Stretch Take hold of your head with your hand from opposite side Gently pull head until stretch felt in neck Resist with neck Hold for 10-30 seconds Do the other side Repeat for both sides Stretching Exercises

4. Lat Stretch Place both arms on a wall With soft knees bend from hip Feel pulling in outer back, shoulder and arm areas Hold for 10-30 second Repeat as desired Stretching Exercises

5. Chest Stretch Place one arm flat against wall Slowly turn body away until stretch in chest Hold for 10-30 seconds Do other arm Repeat for both arms. Stretching Exercises

6. Triceps Stretch Place one arm behind head With your other hand grab the elbow and push toward flor Resist Hold for 10-30 seconds Do the other arm Repeat for both arms Stretching Exercises

7. Quadriceps Stretch Bring one leg up behind you Grab your ankle with the hand from the same side Keep knees together, pull ankle toward body Feel the stretch in the front thigh Hold for 10-30 seconds Do the other leg Repeat for both legs. Stretching Exercises

8. Calf Stretch Push against wall on place one foot forward Straighten the other leg Lean into wall Feel stretch in lower back leg Hold for 10-30 seconds Do the other leg Repeat for both legs Stretching Exercises

9. Hip Flexor Stretch One knee onto floor, foot of other leg out in front Hands on hips gently push forward Stretch felt at top of thigh near hip Hold for 10-30 seconds Do the other leg Repeat for both legs Stretching Exercises

10. Hamstring Stretch Whilst seated, straighten one leg and fold the other so that the foot rests on inner thigh Have a slight bend in straightened leg Breathe out and slide hands down extended leg Stop when you feel a slight pull at the back of straightened leg Hold for 10-30 seconds. Do the othetr leg Repeat for both legs. Stretching Exercises

11. Gluteal Stretch Lie on you back Bring one knee toward you head Place other leg across the thigh Place both hands around the knee and pull in to head Hold for 10-30 seconds Do the other leg Repeat for both legs. Stretching Exercises

12. Advanced Push Up Hands at chest level, slightly wider than shoulders Keep back straight Breathe in and lower until arms reach 90o Breathe out and push to starting position Repeat until fatigued Strengthening Exercises

13. Beginner Push Up Place hands and knees on ground Hands at chest level and slightly wider than shoulders Breathe in and lower until arms reach 90o Breathe out and push to starting position Repeat until fatigued Once you can do 25, move to advanced Strengthening Exercises

14. Close Grip Chin Up Find a bar taller than you Grab the bar with your hands palm facing you and shoulder width apart Breathe out and pull up until chin is over the bar Breathe in and lower Repeat. Do 10 and then do sets of 3 Strengthening Exercises

15. Wide Grip Chin Up Find a bar taller than you Grab the bar with your hands palm facing away from and shoulder width apart Breathe out and pull up until chin is over the bar Breathe in and lower Repeat. Do 10 and then do sets of 3 Strengthening Exercises

16. Advanced Hover Start with elbows directly beneath sholders Kep back straight and head in line with spine Bring kneess from floor Feet should be shoulder width apart Breathe in and hold position for as long as possible When you can do 3 minutes, do 3 sets Strengthening Exercises

17. Exercise Bike Do 30 minutes per day Strengthening Exercises

18. Elliptical Cross Trainer Do 30 minutes per day Strengthening Exercises