0Warm-up exercises and Full body stretches:
- Start with Neck Up and Down ten times. Neck rotation ten times then neck side to side ten times with chin going down pressing your Neck downwards.
- Shoulder - Up and down ten times, shoulder rotations ten times forward and reverse.
- Full arm rotations ten times ahead and change.
- Side twists ten times.
- Side bends ten times.
- Side toe touches ten times.
- Forward leans and backstretch ten times.
- Hip rotations ten times Clockwise and anti-clockwise
- Leg stretch - Quadriceps - Bend your leg, Hold your ankle and pull back to stretch you Quadriceps.
- Hamstrings - Keep your leg on top with the toe pointing upwards and try to touch your toes and hold for ten counts.
- Jogging on the spot 30 secs.
- Running fast on the place 30 secs.
- Jumping jacks 20 times.
- Mountain climbers 20.
- Knees up 20.
- Cross knees up 20.
- Standing front leg raises 20.
- Standing cross leg raises 20.
Then start with these exercises-
- Push-ups - 20 reps
- Bicep curls- 20 reps
- Leg raises - 20 reps
- Shoulder press - 20 reps
- Half crunches -30 reps
- Lying Down Cycling - 20 reps forward and reverse 20 reps
- Burpees 20 reps.
- Standing crunches 20 reps.
- Standing side crunches 20 reps
- Cooldown
- Upper and Lower body stretches
- Shavasan 5 mins
