Warm-Up (4 exercises):
- Jump Rope (or Imaginary Jump Rope): Jump for 1 minute to elevate heart rate and warm up calf muscles.
- 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.
- Bodyweight Squats: Perform 15 repetitions to activate leg muscles and prepare for lower body movements.
Drill 1: Squat to Shoulder Press
- Description: Perform a squat, then as you rise, press arms overhead with palms facing forward.
- Repetitions: 12 repetitions
- Sets: 2 sets
Drill 2: Plank with Knee to Elbow
- Description: Start in a plank position, bring one knee towards the same-side elbow, then alternate sides.
- Repetitions: 12 repetitions per side
- Sets: 2 sets
Drill 3: 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 4: 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 5: 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 6: 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 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):
- Forward Fold: Bend forward at hips, reaching towards toes, hold for 30 seconds to stretch hamstrings and lower back.
- 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.
- Child’s Pose: Sit back on heels with arms extended forward, hold for 30 seconds to stretch out lower back and shoulders.
- Deep Breathing: Stand or sit comfortably, take slow deep breaths for 1 minute to relax and cool down.