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EMPRESSAMQ's Photo EMPRESSAMQ Posts: 5,077
9/16/13 5:47 P

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Yes, thank you for posting this. It is perfect for the way I use Callanetics, which is a supplement to other exercise and I love 15-minute Callanetics sessions.

Moving in new directions.


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SHALINDRA's Photo SHALINDRA Posts: 514
7/31/13 10:46 A

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You're Welcome :)

Make every day special, enjoy life, choose to be positive!


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CHARLIE-B's Photo CHARLIE-B Posts: 5,963
7/31/13 10:26 A

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This is Great Suzy! Thanks for posting it.

Hugs,
Charlie

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SHALINDRA's Photo SHALINDRA Posts: 514
7/19/13 4:43 P

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This is the 15 minute maintenance Plan as outlined in the "Fit Forever" book.
Callan Pinckey, Callanetics Fit Forever , copyright 1995,page 194

If your schedule is particularly hectic, or you're traveling, here's a quick program that I designed to work on the areas that need the most help. Don't leave anything out! Add a few of your favorite exercises if you have more time. And don't forget--even if you're stuck in an airport waiting for your flight to leave, you can brace yourself against a chair and perform a leg exercise or two. (Not only will this get your circulation going, but it'll also help you stay comfortable if you're seated next to the kind of zany travelers I always seem to get stuck next to!)
In the Complete Callanetics book pg 129 Callan states The 15 minute Maintenance Plan is an abbreviated version of the One-Hour program. Is is the basics, timed to take 15 minutes start to finish. Should you wish to focus on any part of the body, feel free to add any exercises from the One Hour program but do not eliminate any or substitute any of these basic exercises as this is a balanced work out. Callan continues, "this program is balanced to work on the parts of the body that generally need the most work. To omit one exercise in favor of something else, or something your find easier or more comfortable to do, would upset this balance.


Warm ups:

Up and Down 5 Reps
Underarm Tightener 75 reps
Waist Away 75 each side

Stomach Exercises:

Bent knee Reach 75 reps
Single Leg Raise 75 reps
Both legs Raise 75 reps(alternative to single leg raise)

Leg Exercises:

Pelvic wave Strengthener 5 sets
Hamstring stretch #1- ea side 30 seconds
Up and Over

Buttocks-Hips-Outer Thighs:

Bringing up the rear-Sitting 75 Reps each side
leg bent
Out to the side-Sitting 75 Reps each side


Stretches:

Sitting Hamstring Stretch 30 secs

Pelvis-Front and Inner Thighs:

Pelvic Scoop 8 Reps
Inner Thigh Squeeze 100 count







Edited by: SHALINDRA at: 6/1/2017 (09:42)
Make every day special, enjoy life, choose to be positive!


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