Course preparation

Warm up session for 15 minutes.

Walking on the spot: This movement is performed throughout the warmup session

Instruction: Lift one knee up until your calf and thigh forms a right angle. Lower that leg and repeat with
the other leg. If you're unable to raise your leg as high, just raise it to a level you're comfortable with
1. Lateral steps and pull:

Start position: feet little wider than shoulder width and bring both hand above your head

Movement: Take a big step back with your left leg, crossing it to the right, bend the front knee and pull
your arm down.

End position: Bring your leg back on the starting position and repeat with the other leg

Sets and repetition: 2 sets of 10 repetitions on each side

2. Butt kicks:

Start position: Stand tall with your feet shoulder width apart and face forward

Movement: start kicking your feet up until your heel touches the glutes

End position: bring your feet back to start position and repeat it with other leg

Sets and repetitions: 2 sets of 10 repetitions

3. High knee pulls:

Start position: Stand with feet hip-width apart

Movement: Lift and bend your knee, gently pulling it close towards your chest.

End position: Bring your leg back to starting position and repeat with alternating leg

Sets and repetitions: 2 sets of 10 repetitions

4. Backward Shoulder Rolls:

Start position: stand tall with your shoulder relaxed.

Movement: Squeeze your shoulder blades up and slowly roll your shoulders back and around to the
front and repeat

Sets and repetition: repetition for 1minute.

5. Alternating Side Reaches

Start position: Stand tall with your feet wide apart.

Movement: Rest a hand at your waist and raise the other hand above and across your body.
End position: Bring the above hand back and to the waist and raise the alternating hand

Sets and repetition: 2 sets of 10 repetition

6. Arm Pumps

Start position: Raise your arms up in front of you and Interlace fingers.

Movement: Inhale and raise your arms up and above your head.

End position: exhale and bring your arms in front of you.

Sets and repetition: perform it for 1 minute.

7. Forward and backward arm circles:

Start position: Stand with your feet hip-width apart and with your arms raised at your sides

Movement: Draw big forward circles following with big backwards circles with your arms

Sets and repetitions: perform forward and backward motions till 1 minute

8. arms swing and lateral step:

Start position: stand upright with feet wide hip apart

Movement: Swing your arms in front of your chest crossing over one another, step from side to side while
tapping one foot behind the leading leg and repeat it with alternative leg. Make sure  you alternate
arms' position on top and bottom every single time.

Sets and repetition: 2 sets for 1 minute

9. front Kick:

Starting position: stand upright with feet width apart.

Movement: Kick high and in front of your body, alternating your leg

End position: Bring your leg back to starting position

Sets and repetitions: 2 sets for 1 minute

Start Position - Start by standing with your feet shoulder-width apart and arms down at your sides.

Movement - Take a step forward with your right leg and bend your right knee as you do so, stopping
when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right
foot.

End position - Push up off your right foot and return to the starting position. Repeat with your left leg.
This is one rep.

Complete 10 reps for 3 sets. 6 minutes

2. Pushups

Start Position - Start in a plank position. Your core should be tight, shoulders pulled down and back, and
your neck neutral.

Movement - Bend your elbows and begin to lower your body down to the floor. When your chest grazes
it, extend your elbows and return to the start.

End position - Focus on keeping your elbows close to your body during the movement.

Complete 3 sets of as many reps as possible. 6 minutes

3. Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because
they engage some of the largest muscles in the body, they also pack a major punch in terms of calories
burned.

Start Position - Start by standing straight, with your feet slightly wider than shoulder-width apart, and
your arms at your sides.

Movement - Brace your core and, keeping your chest and chin up, push your hips back and bend your
knees as if you’re going to sit in a chair.

End position - Ensuring your knees don’t bow inward or outward, drop down until your thighs are
parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one
second, then extend your legs and return to the starting position.

Complete 3 sets of 20 reps. 6 minutes

4. Standing overhead dumbbell presses

Start Position - Pick a light set of dumbbells — we recommend 10 pounds to start — and start by
standing, either with your feet shoulder-width apart or staggered. Move the weights overhead so your
upper arms are parallel to the floor.

Movement - Bracing your core, begin to push up until your arms are fully extended above your head.
Keep your head and neck stationary.
End position - After a brief pause, bend your elbows and lower the weight back down until your triceps
muscle is parallel to the floor again.

Complete 3 sets of 12 reps. 6 minutes

5. Dumbbell rows

Start Position - Start with a dumbbell in each hand. We recommend no more than 10 pounds for
beginners.

Movement - Bend forward at the waist so your back is at a 45-degree angle to the ground. Be certain not
to arch your back. Let your arms hang straight down. Ensure your neck is in line with your back and your
core is engaged. Starting with your right arm, bend your elbow and pull the weight straight up toward
your chest, making sure to engage your lat, and stopping just below your chest.

End position - Return to the starting position and repeat with the left arm. This is one rep. Repeat 10
times for 3 sets. 6 minutes

6. Single-leg deadlifts

Start Position - Begin standing with a dumbbell in your right hand and your knees slightly bent.

Movement - Hinging at the hips, begin to kick your left leg straight back behind you, lowering the
dumbbell down toward the ground.

End position - When you reach a comfortable height with your left leg, slowly return to the starting
position in a controlled motion, squeezing your right glute. Ensure that your pelvis stays square to the
ground during the movement.

Repeat 10 to 12 reps before moving the weight to your left hand and repeating the same steps on the
left leg. 6 minutes

7. Burpees

Start Position - Start by standing upright with your feet shoulder-width apart and your arms down at
your sides.

Movement - With your hands out in front of you, start to squat down. When your hands reach the
ground, pop your legs straight back into a pushup position.

End position - Jump your feet up to your palms by hinging at the waist. Get your feet as close to your
hands as you can get, landing them outside your hands if necessary.

Stand up straight, bringing your arms above your head and jump.

This is one rep. Complete 3 sets of 10 reps as a beginner. 6 minutes

8. Side planks

Start Position - Lie on your right side with your left leg and foot stacked on top of your right leg and foot.
Prop your upper body up by placing your right forearm on the ground, elbow directly under your
shoulder.
Movement - Contract your core to stiffen your spine and lift your hips and knees off the ground, forming
a straight line with your body.

End position - Return to start in a controlled manner.

Repeat 3 sets of 10–15 reps on one side, then switch. 6 minutes

9. Planks

Start Position - Begin in a pushup position with your hand and toes firmly planted on the ground, your
back straight, and your core tight.

Movement - Keep your chin slightly tucked and your gaze just in front of your hands.

End position - Take deep controlled breaths while maintaining tension throughout your entire body, so
your abs, shoulders, triceps, glutes and quads are all engaged.

Complete 2-3 sets of 30 second holds to start. 6 minutes

10. Glute bridge

Start Position - Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight
at your sides with your palms facing down.

Movement - Pushing through your heels, raise your hips off the ground by squeezing your core, glutes,
and hamstrings.

End position - Your upper back and shoulders should still be in contact with the ground, and your core
down to your knees should form a straight line. Pause 1–2 seconds at the top and return to the starting
position.

Complete 10–12 reps for 3 sets. 6 minutes