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Welcome to my weekly workout! Tap dancing and curtsies may sound cute this week, but rest assured, it's hard enough to hit almost every muscle in your body. (Here are exercises 1, 2 and 3, in case you missed them.)

Like my other exercises, you don't have to do this at the gym. Your weight will provide enough resistance. But if you want to change anything, feel free. If you want a bigger challenge, feel free to add something like a chair, stairs, dumbbells or bench.

In the meantime, you can use a BP DOCTOR WATCH to track your workout results.

Warm up (5-10 minutes)
Take 10 minutes to warm up in any way you like. Cycling, walking, and dynamic stretching (moving during a stretch, rather than holding a static stretch for more than 5 seconds) are all good ways to do this. Choose whatever gets your body moving and get ready to go!

Circuit (8 min)
Put your right leg behind your left and curtsey. As you curtsy, complete a follow by straightening your legs. Do as many moves as you can in 15 seconds, then switch sides and repeat. (0:00-0:30)

Squat jump stations, feet a little wider than shoulders apart. While maintaining core, squat, pop, squat again. Continue to do as many repetitions as possible within 30 seconds. (0:30-1:00)

Keep your right leg balanced and your knee slightly bent. Stretch out your left leg, forward, to the side, and tap your toes. Do this for 15 seconds, then switch legs. (1:00-1:30)

While standing, swing your right leg back and forth for 15 seconds. Repeat with left leg for 15 seconds. If you're feeling unstable, it's ok to grab something to keep your balance. (1:30 -2:00)

Keep your core strength, elbows by your sides, neck relaxed, look ahead, and do as many push-ups as you can in 30 seconds. Get down on your knees and fix these if you need to. (2:00 -2:30)

Lizards jump in plank positions. When your core is engaged, your right foot reaches your right elbow. Then, in a smooth motion, swing your right leg back to the starting position and lift your left foot up to your left elbow. Lasts 30 seconds. (2:30-3:00)

Lie on your back with your arms outstretched along your sides and your palms pressed to the floor. Using your abdominal muscles, press your lower back toward the floor and lift your legs vertically toward the ceiling. Keeping your core tight, slowly lower your right leg until it's a few inches off the floor. Then slowly switch legs, lower left leg and lift right leg. (3:00 to 3:30)

Do the right board, keep your knees off the floor. (If that's too hard, you can keep your right knee or foot on the floor and bend your knee for more support.) Stretch your left arm straight up, stretch your left knee up to your left chest, and bend your ankle toward your body. Hold for 15 seconds, then switch sides. (3:30-4:00 PM)

Repeat! Do 8 more exercises for a total of 4 minutes. If you need 30 seconds to a minute to breathe, do so before repeating the cycle. (around 4-8:00)

Adjustment part -8 hole (2 minutes)
Place 3 cones in a row, 1 to 2 yards apart. (You can also use plastic cups or other objects.) You will move sideways to form a figure eight around the cone.

Rest for 30 seconds to allow you to catch your breath at the end of the loop and then start adjusting the section. (0:00-0:30)

Move around the cone to the right to form a figure 8, moving as fast as you can for 30 seconds. (0:30-1:00)

Rest for 30 seconds (1:00-1:30)

Figure 8 Shuffle (left) Shuffle the cards in the opposite direction as fast as possible for 30 seconds (1:30-2:00)

Cool (5-10 minutes)
To reduce inflammation and prevent injury, it is important to cool down after every exercise. You can use the time as you please. Stretch for about 15 seconds each walk, or try a foam roll. If you don't have foam rollers, use a softball or soccer ball, or just sit and stretch.