To remind her clients how they can keep their workout fresh when she's not around, Reebok Global Instructor Sara Haley, who whipped supermodel Brooklyn Decker into shape, teaches them this mnemonic device: “Say thank you please.” Here’s what it means and how to use it.
Say: Single limb (for a balance challenge)
Thank you: Twist (for a rotational challenge)
Please: Plyometric (for a jump/hop/fly challenge)
S: Single Jack: Alternate traditional jumping jacks with hop to one leg (like hop scotch). Repeat for 30 to 60 seconds.
T: Jack Turn: Alternate traditional jumping jacks with a jack that turns your body 90 degrees to the right and then the left. Repeat 30 to 45 seconds.
P: Jack and Jump: Alternate traditional jumping jacks with a tuck jump (knees to chest). Repeat 20 to 30 seconds.
S: Single Leg Lunge: Elevate back leg on chair or table. Lunge down with back leg long, keeping hands on hips. At bottom of lunge pop up front heel. Hold for two counts. Lower heel and lengthen front leg. Repeat 12 times on each side.
T: Lunge Twist & Reach: Lunge with arms reaching out long. Twist to the right. Reach left arm down, but do not touch the floor. Repeat the reach four times. Twist back to center and then repeat to left. Repeat 12 times (six on each leg).
P: Lunge Hop & Push: Lunge down, pushing off two feet into the air. Pull back leg in to chest and extend front leg long. Pointing toe towards the floor, land back down in bottom or lunge. Repeat 12 times on each side.
S: Single Arm Plank: Balance in plank with right arm behind back and legs out wide. Work to hold up to one minute. Repeat with left arm behind back.
T: Plank & Twist: Balance in plank with feet shoulder width apart. Twist to the right initiating rotation from the hips. Drop right hip to floor. Return to center. Repeat on the other side. Repeat sequence 10 times.
P: Plank Jump: Balance in plank with feet together. Squeeze abs and jump knees into chest. Jump back out to plank. Jump legs apart. Jump legs back in. (If needed walk feet in on each one.) Repeat sequence 10 times.