The Stupendous Sixty Workout PlanBianka Bermudez

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1Age: 17Height: 54Weight: 170 poundsBMI: 29.2Resting HR: 70 bpmGoals: Lose weight through cardio and light strength trainingWants to get in shape and maintain a healthy lifestyleHistory of diabetes in family, likes to dance

Meet Jenny

2Flexibility (Stretches)After warming up you will begin your stretches, which helps improve physical performance during exercise and help your joints move decreasing your risk of injury.

The first few stretches you will be doing will be static, and the other three will be dynamic.

Stretch #1 (static) : Trunk Rotation

3Start the workout plan by having some fun and dancing as a warm-up to your favorite songs!This should take 5-10 minutes. Shake it out!Warm-up

4Lie on your back with your hips and knees bent so that your feet are flat on the floor and your arms rest comfortably away from your sides. Gently squeeze your shoulder blades and flatten your neck to the floor while you slowly and gently rotate your legs to the left. Continue to slowly twist your body, keeping your right shoulder blade and forearm flat to the floor. Twist until you begin to feel a comfortable stretch in your spine and possibly in your right hip and the front of your right shoulder. Hold this position for three to five minutes or until you feel a complete release of the gentle stretch in your body. Slowly return to the neutral starting position and then repeat the stretch, this time rotating your legs to the right.5Stretch #2: Hamstring Stretch (Static)Stand up straight with your feet evenly placed approximately your shoulders' width apart. Put your hands on your hips and bend forward as low as you can. Hold this position for a few seconds, then rotate yourself until you're bending to your right. Hold, then rotate until you're bending backward and holding still for a few seconds. Slowly rotate one last time and bend to the left, completing the rotation to fully stretch your abdominal region and hips.

6Stretch #3: Quadriceps Stretch (Static)

In a standing position, lift and bend your right leg backward. With your left hand, reach behind you and grab your right ankle. Gently pull your right foot up toward your buttocks. Hold this position for 30 seconds, then relax and return your foot to the ground. Repeat for the left leg.7Stretch #4: Front Lunge (Dynamic)

Stand with your feet about 6 inches apart from each other toes pointed forward.Step forward with one leg and lower your body to 90 degrees at both knees. Dont 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 dont allow your knees to cross the plane of your toes.Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set. 3 Minutes approximately8

STRETCH #5: CHEST/BICEPS (DYNAMIC) Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.Raise your arms up and hold until you feel a stretch in your biceps.Hold this position for 30 seconds for each rep. (2 reps in total)

STRETCH #6: WALL CALF STRETCH (DYNAMIC) Stand a little less than arm's distance from the wall. Step your left leg forward and your right leg back, keeping your feet parallel. Bend your left knee and press through your right heel. Hold for 20 to 30 seconds and switch legs.

CARDIO ACTIVITY: ZUMBA FITNESS WORLD PARTY

Three times a week, Monday, Wednesday, and Friday complete 6-8 dance routines on Zumba Fitness World Party. This will take you 30-45 minutes. Your lower heart rate limit is 149.8 and your higher heart rate limit 176.4.b Your target heart rate is 163.1.Muscular Strength #1: Side squats

Stand with right side facing a step, hands on hips, right foot on top, left foot on floor. Bend knees 90 degrees. Stand up and push off with right foot as you hop onto other side of step. Repeat on left side, alternating 10 times. Twice a week 3 set of 5 reps

Muscular Strength #2: Hip ExtensionsSummary:Stand 12 to 18 inches from table.Bend at hips; hold onto a table.Slowly lift one leg straight backwards.Hold position.Slowly lower leg.Repeat with other leg.Add ankle weights when ready.3 times a week 4 set of 5 reps

Muscular Strength #3: Side leg raisesStand straight, directly behind table, feet slightly apart. Hold table for balance. Slowly lift one leg to side, 6-12 inches. Hold position. Slowly lower leg. Repeat with other leg. Back and both knees are straight throughout exercise. 5 days a week 4 sets of 6 reps

Muscular Strength #4: Side bent knee raises

Lay flat on the floor with your arms next to your sides.Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. 2 days a weeks 3 sets of 4 repsMuscular Strength #5: Heel raises on step

Stand on the edge of a step. Or, if you have a step-aerobics platform, place two sets of risers underneath the platform. Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge. Rest your hands against a wall or a sturdy object for balance. Raise your heels a few inches above the edge of the step so that youre on your tiptoes. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles. Repeat at least 5 times to begin with, moving up to 10, 15, 20 over time. 5 days a week.

Muscular Strength #6: Push-upWhen down on the ground, set your hands at a distance that is slightly wider than shoulder-width apart. Your feet should be set up in a way that feels right and comfortable to you. Think of your body as one giant straight line from the top of your head down through your heels. With your arms straight, butt clenched, and abs braced,steadily lower yourself until your elbows are at a 90 degree angle or smaller. Once a week 3 sets of 2 repsMuscular Strength #7: Opposite arm and leg liftGet down on all fours with hands under shoulders and knees under hips. Reach your right arm forward; at the same time, stretch your left leg back. Hold for 5 seconds, then release and repeat using the left arm and right leg; that's one rep.Do 10 to 15 reps twice a week.

Muscular Strength #8: CrunchLie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Now place your hands lightly on either side of your head keeping your elbows in.While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second.Tip:Focus on slow, controlled movement - don't cheat yourself by using momentum.After the one second contraction, begin to come down slowly again to the starting position as you inhale. four days a week 3 sets of 6 reps.

COOL DOWN:Congrats youve made it this far through the workout! Now its time to cool down. Pick four of the flexibility stretches from the warm-up and do each for about a minute. Lastly cool down with some brisk walking and a nice bottle of water! Youll be on your way to a healthy lifestyle in no time! SOURCES:http://www.popsugar.com/fitness/Best-Calf-Stretches-3102547#photo-3102808http://www.bodybuilding.com/exercises/detail/view/name/standing-biceps-stretchhttp://www.sparkpeople.com/resource/exercises.asp?exercise=22http://www.fitnessmagazine.com/workout/butt/exercises/3-squats-to-a-strong-firm-butt/http://www.medicinenet.com/script/main/art.asp?articlekey=10232http://www.medicinenet.com/script/main/art.asp?articlekey=10236http://www.bodybuilding.com/exercises/detail/view/name/bent-knee-hip-raisehttp://www.dummies.com/how-to/content/how-to-do-the-standing-calf-raise.html

http://www.nerdfitness.com/blog/2011/02/15/proper-push-up/http://www.health.com/health/gallery/0,,20689183_4,00.html

http://www.bodybuilding.com/exercises/detail/view/name/crunches