Warm up

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1. Neck rotation

( 10sec Clockwise )

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2. Neck rotation

( 10sec Counter Clockwise )

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3. NECK BEND

( 10 Front-Back )

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4. NECK BEND

( 10 Side to Side )

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5. Wide Arm Circles Front

( 10sec Front )

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6. Wide Arm Circles Back

( 10sec Back )

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7. Chest expansion

( 20sec )

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8. Rised Arm Rotation Forward

( 10sec Forward )

 

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9. Rised Arm Rotation Backwards

( 10sec Backwards )

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10. Torso Rotation Clockwise

( 10sec Clockwise )

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11. Torso Rotation Counterclockwise

( 10sec Counter Clockwise )

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12. Torso Front Back

( 10sec Front-Back )

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13. Knee Tuck Right

( 10 Reps Right Leg )

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14. Knee Tuck Left

( 10 Reps Left Leg )

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15. Lunge Twist

( 10 rep left side/10 reps right side )

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16. Front Kick

( 10 reps left leg / 10 reps right leg )

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17. Alternating Side Lunge

( 10 reps left side / 10 reps right side )

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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 E

Easy - Medium

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1. Squats

( 20 – 50 reps )

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2. Lunges

( 20-50 reps )

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3. Jump squat

( 20-50 reps  )

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4. Lunges to Jumping Knee Left/Right

( 20-50 reps )

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5. Glute Bridges

( 20-50 reps )

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6. Side Leg Rises

( 20-50 reps )

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7. Donkey Kicks

( 20-50 reps )

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8. Calf Raise

( 20-50 reps )

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9. Sumo Squat Hold to Calf Raise

( 20-50 reps )

Medium - Hard

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1. Squats

( 20 – 50 reps )

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2. Lunges

( 20-50 reps )

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3. Jump squat

( 20-50 reps )

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4. Lunges to Jumping Knee Left/Right

( 20-50 reps )

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5. Glute Bridges

( 20-50 reps )

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6. Side Leg Rises

( 20-50 reps )

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7. Donkey Kicks

( 20-50 reps )

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8. Calf Raise

( 20-50 reps )

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9. Sumo Squat Hold to Calf Raise

( 20-50 reps )

TIPS: Each exercise can be performed 20  to 50 reps. 
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

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1. Triceps Stretch

( 20sec Left )

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2. Triceps Stretch

( 20sec Right )

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3. Shoulder stretch side

( 20sec Left )

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4. Shoulder stretch side

( 20sec Right )

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5. Shoulder stretch back

( 20sec Left )

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6. Shoulder stretch back

( 20sec Right )

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7. Back stretch

( 20sec )

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8. Wrist stretch

( 20sec Upwards )

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9. Wrist stretch

( 20sec Downwards )

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10. Standing toe

( 20sec )

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11. Deep lunge

( 20sec Right )

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12. Deep lunge

( 20sec Left )

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13. Wide Angle Seated Forward Bend

( 20sec )

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14. Forward bends

( 20sec Left )

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15. Hamstring stretch

( 10sec Left )

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16. Hamstring stretch

( 10sec Right )

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17. Butterfly stretch

( 20sec )

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18. Abs stretch

( 20sec )

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19. Cat Cow Stretch

( 10 Reps )

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20. Child pose

( 20sec )

TIP: You can perform each exercise 10 to 20 sec or 10 to 20 reps for 1 or 2 rounds