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Exercises

Set 1: 1 round
Chin to Chest Stretch
Chin to Chest Stretch
30 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
30 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
30 seconds

Set 2: 1 round
Small Forward Arm Circles
Small Forward Arm Circles
12 reps
Small Reverse Arm Circles
Small Reverse Arm Circles
12 reps
Big Forward Arm Circles
Big Forward Arm Circles
12 reps
Big Reverse Arm Circles
Big Reverse Arm Circles
12 reps

Set 3: 1 round
Foot Rotations
8 reps
Foot Rotations
8 reps

Set 4: 1 round
Right Leg Balance
Right Leg Balance
1 minute
Left Leg Balance
Left Leg Balance
1 minute

Set 5: 1 round
Side to Side Right Leg Swings
Side to Side Right Leg Swings
12 reps
Side to Side Left Leg Swings
Side to Side Left Leg Swings
12 reps
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
12 reps
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
12 reps

Set 6: 1 round
Jog on the Spot
Jog on the Spot
1 minute
High Knees
Effort: Moderate
High Knees
1 minute
Butt Kickers
Effort: Moderate
Butt Kickers
1 minute
4-Square Single Leg Hops
4-Square Single Leg Hops
1 minute
Gate Swings
Gate Swings
1 minute
3 Steps and Clap
3 Steps and Clap
1 minute
Elbow To Knee Twists
Effort: Moderate
Elbow To Knee Twists
1 minute
Knees to Elbows
Knees to Elbows
1 minute
Side Cross Kicks
Side Cross Kicks
1 minute
Snowboard Hops
Snowboard Hops
1 minute
Roundhouses
Roundhouses
1 minute
Slide Touches
Slide Touches
1 minute
Jumping Jacks
Jumping Jacks
1 minute
Front Back Jacks
Front Back Jacks
1 minute
Freestyle Dancing
Freestyle Dancing
1 minute

Set 7: 2 rounds
Effort: Light
Wall Calf Stretch
30 seconds

Set 8: 2 rounds
Wall Sit
Wall Sit
30 seconds

Set 9: 1 round
Right Quad Stretch
Right Quad Stretch
30 seconds
Left Quad Stretch
Left Quad Stretch
30 seconds

Set 10: 1 round
Right Lizard
Right Lizard
1 minute
Left Lizard
Left Lizard
1 minute

Set 11: 1 round
Right Half Pigeon
Right Half Pigeon
1 minute
Left Half Pigeon
Left Half Pigeon
1 minute

Set 12: 2 rounds
Mountain Climbers
Mountain Climbers
30 seconds

Set 13: 1 round
Bird Dog
Bird Dog
12 reps

Set 14: 4 rounds
Cat Cow
Cat Cow
5 seconds

Set 15: 1 round
Right Lying Clams
Right Lying Clams
30 reps
Left Lying Clams
Left Lying Clams
30 reps

Set 16: 1 round
Lying Right Leg Circles
Lying Right Leg Circles
30 reps
Lying Left Leg Circles
Lying Left Leg Circles
30 reps

Set 17: 1 round
Right Half Side Plank
Right Half Side Plank
1 minute
Left Half Side Plank
Left Half Side Plank
1 minute

Set 18: 1 round
Elbow Plank
Elbow Plank
1 minute

Set 19: 1 round
Locust
Locust
1 minute

Set 20: 12 rounds
Yoga Bridge
Yoga Bridge
6 seconds

Set 21: 4 rounds
Pelvic Tilts
Pelvic Tilts
30 seconds
Pretzel Stretches
Pretzel Stretches
30 seconds

Set 22: 1 round
Buddy Hamstring Stretches
Buddy Hamstring Stretches
1 minute
Buddy Hamstring Stretches
Buddy Hamstring Stretches
1 minute

Set 23: 1 round
Right Side-Reclining Leg Lift
Right Side-Reclining Leg Lift
1 minute
Left Side-Reclining Leg Lift
Left Side-Reclining Leg Lift
1 minute

Set 24: 1 round
Lying Torso Twists
Lying Torso Twists
1 minute
Lying Torso Twists
Lying Torso Twists
1 minute

Set 25: 4 rounds
Seated Spiral Stretches
Seated Spiral Stretches
10 seconds

Set 26: 1 round
Seated Moon Stretch
Seated Moon Stretch
30 seconds
Seated Moon Stretch
Seated Moon Stretch
30 seconds

Set 27: 1 round
Wide Leg Stretches
Wide Leg Stretches
30 seconds
Wide Leg Stretches
Wide Leg Stretches
30 seconds

Set 28: 1 round
Seated Wide Angle
Seated Wide Angle
1 minute

Set 29: 1 round
Head to Knee
Head to Knee
30 seconds
Head to Knee
Head to Knee
30 seconds

Set 30: 1 round
Seated Leg Stretch
Seated Leg Stretch
1 minute

Set 31: 1 round
Extended Child's Pose
Extended Child's Pose
1 minute

Set 32: 1 round
Legs up the Wall
Legs up the Wall
2 minutes


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