Fit & Flexible lower body - December 15

As with all exercise programs and when using exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. If you engage in this video or exercise program, you agree that you do so at your own risk, you are voluntarily participating in these activities, and you assume all risk of injury to yourself.
Lower body day. You will need a chair. If you have a resistance band, you can use if for the Side-to-Side Crab Walks. If you don't have a band, don't worry, you don't need one.
Warm ups:
1. Marching
2. Cross ankle standing side stretches
3. Figure 4 seated on chair
4. Standing calf stretch - lean into chair
Lower body:
1. Dumbbell abduction hold with chair
2. Dumbbell sumo deadlift
3. Reverse lunge
4. Curtsey lunge
5. Side-to-side crab walk (optional: use resistance band)
6. Cross ankle deadlift
Core:
1. Side-to-side using chair on elbows
2. Elevated crunch with feet on chair
3. Bear plank (with optional shoulder taps)
4. Forward fold walkouts to plank (or to downward dog)