Warm up
1. Neck rotation
( 10sec Clockwise )
2. Neck rotation
( 10sec Counter Clockwise )
3. NECK BEND
( 10 Front-Back )
4. NECK BEND
( 10 Side to Side )
5. Wide Arm Circles Front
( 10sec Front )
6. Wide Arm Circles Back
( 10sec Back )
7. Chest expansion
( 20sec )
8. Rised Arm Rotation Forward
( 10sec Forward )
9. Rised Arm Rotation Backwards
( 10sec Backwards )
10. Torso Rotation Clockwise
( 10sec Clockwise )
11. Torso Rotation Counterclockwise
( 10sec Counter Clockwise )
12. Torso Front Back
( 10sec Front-Back )
13. Knee Tuck Right
( 10 Reps Right Leg )
14. Knee Tuck Left
( 10 Reps Left Leg )
15. Lunge Twist
( 10 rep left side/10 reps right side )
16. Front Kick
( 10 reps left leg / 10 reps right leg )
17. Alternating Side Lunge
( 10 reps left side / 10 reps right side )
18. Wide Leg Forward Bend
( 10 Reps )
TIP: You can perform each exercise 10 to 20 sec or 10 to 20 reps for 1 or 2 rounds
Workout B
TIPS: Each exercise can be performed 20 to 50 reps.
You can rest 0 to 20 second each exercise & 2 min to 5 min rest between circuits.
Circuits can be performed 2 to 5 rounds depends on you activity level.
You can do it as a circuit (finish one exercise and pass directly to the other one) ore you can performed each exercise 2 to 5 raounds with 20-30 sec rest between rounds and 1 to 3 minute from exercise to exercise.
Cooldown
1. Triceps Stretch
( 20sec Left )
2. Triceps Stretch
( 20sec Right )
3. Shoulder stretch side
( 20sec Left )
4. Shoulder stretch side
( 20sec Right )
5. Shoulder stretch back
( 20sec Left )
6. Shoulder stretch back
( 20sec Right )
7. Back stretch
( 20sec )
8. Wrist stretch
( 20sec Upwards )
9. Wrist stretch
( 20sec Downwards )
10. Standing toe
( 20sec )
11. Deep lunge
( 20sec Right )
12. Deep lunge
( 20sec Left )
13. Wide Angle Seated Forward Bend
( 20sec )
14. Forward bends
( 20sec Left )
15. Hamstring stretch
( 10sec Left )
16. Hamstring stretch
( 10sec Right )
17. Butterfly stretch
( 20sec )
18. Abs stretch
( 20sec )
19. Cat Cow Stretch
( 10 Reps )
20. Child pose
( 20sec )
TIP: You can perform each exercise 10 to 20 sec or 10 to 20 reps for 1 or 2 rounds