Take your time with this sequence. You may find it challenging to stay balanced at first. Keep practicing. Your balance will improve, as will your dynamic flexibility. Be sure you are pivoting your base foot on the round kicks. This sequence will get the heart rate up! Repeat the following sequence two to three times:

• Squat into alternating Front Kicks 10 times. (Chapter 14, page 160)

• 3 stationary Front Kicks left leg (3 steps to other side) then right leg, 8 times total.

• Left Front Kick, two left Round Kicks, (3 steps to other side), then right leg 8 times total. (Chapter 14, pages 160, 162)

• 10 Left Side Kicks (move into kick with a step). (Chapter 14, page 166)

• 10 Right Side Kicks.

For the following exercises, try moving from one exercise to the next without resting. It is put together in a way that you should not need to stop. Repeat the following sequence two to three times:

• Seated Balance 10 seconds (try to extend your legs). (Chapter 16, page 189)

• Half Cross Extensions 10 times each side. (Chapter 16, page 191)

• 3 Side Kicks on the Ground, then flip to other side, 8 times total. (Chapter 14, page 170)

• Bridge 10 times. (Chapter 16, page 193)

• Straight-leg full Sit-ups 10 times. (Chapter 16, page 190)

Take some slow, deep breaths and enjoy the time you are cooling down and relaxing. These exercises will open the hips, spine, and lower back. For more detailed instructions on how to perform cool-down exercises properly, please refer back to Chapter 8.

• Sit cross-legged.

• Fold forward.

• Switch cross of legs.

• Fold forward.

• Seated single-leg Forward Fold. (Chapter 5, page 54)

• Twist to the other side.

• Seated single-leg Forward Fold.

• Switch legs.

• Happy Baby (Chapter 5, page 55).

Remember to always be aware of your breathing and never hold your breath while exercising (this can cause you to develop a hernia, among other things). To review breathing techniques, please refer to Chapter 5.