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From Mandi, Age 17

OKay by popular demand I'll post it. Maybe i can seperate it a bit. Im going to copy and paste all of the instructions since you guys cant see the spiffy picturesDay 1: Modified Push Ups - Starting Position: Begin by getting down on yours hands and knees with your hands just outside shoulder width and slightly forward of your shoulders. Your knees should be directly aligned with your hips. Action: Keep your abdomen tight and your spine in a neutral position. Bend your elbows and lower chest to 90 degrees at the elbows. Push up so that your arms are straight, making sure your elbows aren’t completely locked. Try doing 2 sets of 10-12 repetitions.Special Instructions: If you can’t go to 90 degrees at the elbow, just go to a comfortable position until you can work up to 90 degrees.Crunches - Starting PositionLie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling). Action- Raise your chest until your shoulder blades lift off the floor. Slowly lower back to floor. Special Instructions -Don't use your hands and arms to help lift you up - use abdominals and hips. Forward Lunges - Starting Position - Stand with your feet about 6 inches apart from each other toes pointed forward. Action - Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes. Push up and back to the starting position and repeat with opposite leg. Try doing 2 sets of 10-12 repetitions. Special Instructions - Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs.Okay this is day one. They suggest stretching after the previous exercises..after im done with the day routines i will post the stretching routine.