Warm-Up (4 exercises):
- Jumping Jacks: Perform 30 seconds of jumping jacks to raise heart rate and warm up the body.
- Dynamic Leg Swings: Swing each leg forward and backward in a controlled manner, 10 swings per leg, to loosen up hips and hamstrings.
- Arm Circles: 20 repetitions forward and 20 repetitions backward to warm up shoulders and upper body.
- Torso Twists: Stand with feet hip-width apart, twist your torso side to side, 20 repetitions total, to warm up the core and back.
Drill 1: Step-Ups
- Description: Step onto a stable platform or bench with one foot, then bring the other foot up, then step down with the same leg.
- Repetitions: 12 repetitions per leg
- Sets: 2 sets
Drill 2: Tricep Dips
- Description: Sit on the edge of a stable chair or bench, place hands beside hips, lift hips off the chair, bend elbows and lower hips toward the ground, then push back up.
- Repetitions: 12 repetitions
- Sets: 2 sets
Drill 3: Russian Twists
- Description: Sit on the ground with knees bent, lean back slightly, clasp hands together and twist your torso from side to side, touching the ground on each side.
- Repetitions: 20 repetitions (10 twists per side)
- Sets: 2 sets
Drill 4: Single-Leg Deadlifts
- Description: Stand on one leg, hinge at the hips to lower torso toward the ground while extending opposite leg straight behind for balance, then return to standing.
- Repetitions: 12 repetitions per leg
- Sets: 2 sets
Drill 5: Plank to Downward Dog
- Description: Start in a plank position, push hips up towards ceiling into downward dog position, then return to plank position.
- Repetitions: 10 repetitions
- Sets: 2 sets
Drill 6: Superman
- Description: Lie face down on the ground, extend arms and legs straight out, lift chest and legs off the ground simultaneously, then lower back down.
- Repetitions: 15 repetitions
- Sets: 2 sets
Drill 7: Jump Squats
- Description: Start in a squat position, jump explosively into the air, land softly back into squat position.
- Repetitions: 15 repetitions
- Sets: 2 sets
Drill 8: Side Lunges
- Description: Step to the side with one leg, bend that knee while keeping the other leg straight, push off with bent leg to return to standing position.
- Repetitions: 12 repetitions per leg
- Sets: 2 sets
Drill 9: 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 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):
- Seated Hamstring Stretch: Extend one leg straight out, reach towards toes, hold for 15 seconds per leg.
- Upper Back Stretch: Clasp hands together, round back and push arms forward, hold for 30 seconds.
- Quad Stretch: Stand on one leg, grab opposite ankle and pull towards buttocks, hold for 15 seconds per leg.
- Chest Opener: Interlace fingers 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.