Physical exersizes
Cool down
Sit and reach
5 times
Standing quadriceps stretch
20 seconds
Seated figure
30 seconds
Seated hamstring stretch with theraband
30 seconds
Stretching
Toe touch
15 seconds
Neck half circles
10 seconds
Arm circle
15 times
Side bands
5 times each side
Child's pose
30 seconds
Warm ups
High knees (touching your hands)
20 seconds
Walking lunges (
10 times
Squats
8 times
Opposite toe touches
5 times each side
Cardiovascular
Running in place (with knees kicking your behind)
2 times
Scissor jumps
20 times
Skipping rope
15 times
High kicks
1 min 30 seconds in position
Push backs
20 seconds in position
High and low feet jump rope
5 times per jump
Strength
Crab walk
30 seconds
Sit ups
10 times
Lunges
20 seconds
Foerarm planks
13 times
Squat walk
30 seconds
Side legs raises
6 times each side