Warm-Up (4 exercises):
- Jumping Jacks: Perform 30 seconds of jumping jacks to raise heart rate and warm up the body.
- Bodyweight Squats: Perform 15 repetitions to activate leg muscles and prepare for lower body movements.
- Arm Circles: 15 repetitions forward, then 15 repetitions backward, to warm up shoulders and upper body.
- Hip Rotations: 10 rotations clockwise and 10 rotations counterclockwise to loosen up hips and lower back.
Drill 1: Lunges
- Description: Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push back up to starting position.
- Repetitions: 12 repetitions per leg
- Sets: 2 sets
Drill 2: Push-Ups
- Description: Start in a plank position with hands shoulder-width apart. Lower your body until elbows are at a 90-degree angle, then push back up.
- Repetitions: 12 repetitions
- Sets: 2 sets
Drill 3: Plank
- Description: Hold a plank position with elbows directly below shoulders and body in a straight line from head to heels.
- Duration: Hold for 30 seconds to 1 minute per set
- Sets: 2 sets
Drill 4: Mountain Climbers
- Description: From a plank position, alternate bringing each knee towards your chest as if running in place.
- Repetitions: 20 repetitions (10 per leg)
- Sets: 2 sets
Drill 5: Bodyweight Squats
- Description: Stand with feet shoulder-width apart, squat down until thighs are parallel to the ground, then return to standing.
- Repetitions: 15 repetitions
- Sets: 2 sets
Drill 6: Glute Bridges
- Description: Lie on your back with knees bent, lift your hips off the ground until your body forms a straight line from shoulders to knees.
- Repetitions: 15 repetitions
- Sets: 2 sets
Drill 7: Bicycle Crunches
- Description: Lie on your back, bring one knee towards your chest while simultaneously twisting your torso to bring the opposite elbow towards that knee.
- Repetitions: 20 repetitions (10 per side)
- Sets: 2 sets
Drill 8: Side Plank
- Description: Lie on your side with legs straight and prop yourself up on your forearm. Hold your body in a straight line.
- Duration: Hold for 30 seconds per side
- Sets: 2 sets (per side)
Drill 9: Burpees
- Description: From standing, squat down, place hands on the floor, jump feet back into a plank position, perform a push-up, jump feet back towards hands, and jump up explosively.
- Repetitions: 10 repetitions
- Sets: 2 sets
Drill 10: High Knees
- Description: Stand in place and jog in a spot, lifting knees up towards chest as high as possible.
- Repetitions: 30 seconds
- Sets: 2 sets
Cool-Down (4 to 5 exercises):
- Child’s Pose: Sit back on heels with arms extended forward, hold for 30 seconds to stretch out lower back and shoulders.
- Standing Forward Fold: Bend forward at hips, reaching towards toes, hold for 30 seconds to stretch hamstrings and lower back.
- Quadriceps Stretch: Stand on one leg, grab opposite ankle and pull towards buttocks, hold for 15 seconds per leg.
- Chest Stretch: Clasp hands behind back, straighten arms and lift to stretch chest muscles, hold for 30 seconds.
- Deep Breathing: Stand or sit comfortably, take slow deep breaths for 1 minute to relax and cool down.