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Exc. #Exercise
Time (10-15 mins)
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Cardio (30 sec rest in between each Cardio exercise)
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Jogging (If space available) - If unavailable space, follow the three cardio exercises below -5 - 7 mins
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Jogging in Place1m
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Jumping Jacks1m
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High Knees, Butt Kicks, Outside of feet, Inside of feet - Everything in a row, nonstop - (High Intensity)1m
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30 sec rest
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Active Stretching (No rest in between each exercise)
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- If space is available, do the following Active Stretches every three steps -
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Sweep the floor30s
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Ankle and Knee30s
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Pendulum/ Side Lunge Stretch - Do back and forth 3 times then switch side30s
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Lunge Side to Side - Lunge and rotate torso twice30s
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4-Point Stretch - Knee to chest, Ankle to back, Lunge, Dragon Ball Stretch, Back up on other leg - Can do in place, no need for three steps in-between after one cycle is done, Restart on other side when coming up from Dragon Ball stretch.1m
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Open and Closing the Gate30s
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High Kicks - hitting opposite hand and toe, leg straight30s
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Coordination & Proprioceptive Awareness (combine with Arm Circle patterns)
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Arm circles both forward & Walk with outside of Feet30s
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Arm circles both back & Walk with inside of feet30s
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Arm circles & Walk Left Heel with Right Toe - Each arm opposite directions30s
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Arm circles & Walk Right Heel with Left Toe - Each arm opposite directions30s
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