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USE workout 19

Deborah Nicholls-Cardwell

Created on May 4, 2026

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Transcript

"Champions keep playing until they get it right."

-Billie Jean King

Expectations

Be: appropriate, respectful, and encouraging. Participate-You’re already here! Try YOUR best!

Things to know

No camera required/Stay muted Hold questions until the end If you feel any discomfort...STOP or do alternate exercise You may take a break, get a drink, use restroom at ANY time

workout example

5 crunches 4 leg lifts 3 crunches

5 push-ups 4 supermans 3 push-ups

5 squats 4 calf raises 3 squats

Repeat-45 sec

Repeat-45 sec

Repeat-45 sec

today's exercises

calf raises supermans leg lifts

Squats push-ups crunches

arm swings shoulder/tri

warm-up

quad stretch downward dog

cobra stretch

Get ready for:

5 squats 4 calf raises 3 squats

5 squats 4 calf raises 3 squats

5 push-ups 4 supermans 3 push-ups

Get ready for:

5 push-ups 4 supermans 3 push-ups

5 crunches 4 leg lifts 3 crunches

Get ready for:

5 crunches 4 leg lifts 3 crunches

5 calf raises 4 squats 3 calf raises

Get ready for:

5 calf raises 4 squats 3 calf raises

5 supermans 4 push-ups 3 supermans

Get ready for:

5 supermans 4 push-ups 3 supermans

5 leg lifts 4 crunches 3 leg lifts

Get ready for:

5 leg lifts 4 crunches 3 leg lifts

water break

Get ready for:

6 squats 5 calf raises 4 squats

6 squats 5 calf raises 4 squats

6 push-ups 5 supermans 4 push-ups

Get ready for:

6 push-ups 5 supermans 4 push-ups

6 crunches 5 leg lifts 4 crunches

Get ready for:

6 crunches 5 leg lifts 4 crunches

6 calf raises 5 squats 4 calf raises

Get ready for:

6 calf raises 5 squats 4 calf raises

6 supermans 5 push-ups 4 supermans

Get ready for:

6 supermans 5 push-ups 4 supermans

6 leg lifts 5 crunches 4 leg lifts

Get ready for:

6 leg lifts 5 crunches 4 leg lifts

water break

Get ready for:

5 squats 4 calf raises 3 squats

5 squats 4 calf raises 3 squats

5 push-ups 4 supermans 3 push-ups

Get ready for:

5 push-ups 4 supermans 3 push-ups

5 crunches 4 leg lifts 3 crunches

Get ready for:

5 crunches 4 leg lifts 3 crunches

5 calf raises 4 squats 3 calf raises

Get ready for:

5 calf raises 4 squats 3 calf raises

5 supermans 4 push-ups 3 supermans

Get ready for:

5 supermans 4 push-ups 3 supermans

5 leg lifts 4 crunches 3 leg lifts

Get ready for:

5 leg lifts 4 crunches 3 leg lifts

workout complete!

arm swings shoulder/tri

cool-down

quad stretch downward dog

cobra stretch

PE/LL-46

code:

Check your form!

Speed workout