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 E
Easy - Medium

1. Squats
( 20 – 50 reps )

2. Lunges
( 20-50 reps )

3. Jump squat
( 20-50 reps )

4. Lunges to Jumping Knee Left/Right
( 20-50 reps )

5. Glute Bridges
( 20-50 reps )

6. Side Leg Rises
( 20-50 reps )

7. Donkey Kicks
( 20-50 reps )

8. Calf Raise
( 20-50 reps )

9. Sumo Squat Hold to Calf Raise
( 20-50 reps )
Medium - Hard

1. Squats
( 20 – 50 reps )

2. Lunges
( 20-50 reps )

3. Jump squat
( 20-50 reps )

4. Lunges to Jumping Knee Left/Right
( 20-50 reps )

5. Glute Bridges
( 20-50 reps )

6. Side Leg Rises
( 20-50 reps )

7. Donkey Kicks
( 20-50 reps )

8. Calf Raise
( 20-50 reps )

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

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