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.
- Bodyweight Squats: Perform 15 repetitions to activate leg muscles and prepare for lower body movements.
Drill 1: Reverse Lunges
- Description: Step back with one leg, lower your body until both knees are bent at a 90-degree angle, then return to standing.
- 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: 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: 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: Plank with Shoulder Taps
- Description: Start in a plank position, tap one hand to the opposite shoulder, then alternate sides.
- Repetitions: 20 taps (10 per side)
- Sets: 2 sets
Drill 6: Squat Jumps
- Description: Start in a squat position, jump explosively into the air, land softly back into squat position.
- 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.