1.

) High Knees (30 seconds)

2.) Side Hops (30 seconds) 3.
3.) 20 Lunges 4.
4.) 10 Overhead Claps 5.
5.) 10 Squats 6.
6.) Butt Kicks (30 seconds) 7.
7.) 10 Modified Push-ups (Girls Push-up) 8.
8.) 10 Butt Bridge 9
9.) 20 Bird Dogs (10 each side)
10.) Planks (30 seconds) / Modified Version (Knees) 11.
11.) Cool down
12.) Cobra Stretch (30 seconds) 12.
13.) Child's Pose (30 seconds) 13.
14.) Knee Stretch (30 seconds for each leg)

The purpose of a warm up is to prevent injury by increasing the body’s core and
muscle temperature.  Warm muscles increase the rate of energy production
which increases reflexes and lowers the time it takes to contract a muscle. They
help to increase body and muscle temperature, You’ll reduce your risk of injury, They
can help you to mentally prepare, You’ll increase your flexibility, which will help
with other exercise, You’ll be ready to tackle the heavy-duty machines at the gym.
How Warmups May Help

As soon as you start moving, certain changes occur in your body. These include:

 Your body temperature increases
 Blood vessels, including tiny capillaries, open up, increasing blood supply to
the muscles
 The blood releases more oxygen that you will need for your workout 
 Your muscles contract more easily as they become warmer
 Your joints loosen up
 Your brain engages with the body

Because your heart rate will increase slowly, warmups also make exercise less
stressful for your heart.

Exercise is physical activity that is planned, structured, and repetitive for the purpose of
conditioning the body. Exercise consists of cardiovascular conditioning, strength and
resistance training, and flexibility.

Exercise is essential for improving overall health, maintaining fitness, and helping to
prevent the development of obesity , hypertension , and cardiovascular disease.
Surveys conducted by the Centers for Disease Control and Prevention (CDC) indicate
that 61.5 percent of children aged nine to 13 years do not participate in any organized
physical activity (for example, sports , dance classes) and 22.6 percent are not
physically active during their free time.

There are many types of physical activity, including swimming, running,

jogging, walking, and dancing, to name a few.

Being active has been shown to have many health benefits, both physically
and mentally. It may even help you live longer. 

Exercising regularly can improve your mood and reduce feelings of anxiety
and depression. Exercise is crucial to supporting a healthy metabolism and
burning more calories per day. It also helps you maintain your muscle mass
and weight loss. Physical activity helps you build muscles and strong bones. It
may also help prevent osteoporosis. Engaging in regular physical activity can
increase your energy levels. Daily physical activity is essential to maintaining
a healthy weight and reducing the risk of chronic disease. Moderate exercise
can provide antioxidant protection and promote blood flow, which can protect
your skin and delay signs of aging.

Regular exercise improves blood flow to the brain and helps brain health and
memory. Among older adults, it can help protect mental function. Regular
physical activity, regardless of whether it is aerobic or a combination of
aerobic and resistance training, can help you sleep better and feel more
energized during the day. Exercise has favorable effects on the pain
associated with various conditions. It can also increase pain tolerance.
Exercise can help improve sexual desire, function, and performance in men
and women. It can also help decrease the risk of erectile dysfunction in men.
Exercise offers incredible benefits that can improve nearly every aspect of
your health. Regular physical activity can increase the production of hormones
that make you feel happier and help you sleep better.

 The purpose of the cool down is to return your heart rate close to
resting. Stopping quickly without a cool down can result in light-
headedness, dizziness and/or fainting. A good example of a cool down is
walking after running. Your cool down should range anywhere from two
to five minutes. Regulating your heart rate. Exercising in general causes your heart
rate to increase and after exercising, your heart beats faster than the normal and you
need to bring it to its normal rate.  

Reducing the build-up of lactic acid. After intense workouts, lactic acid builds up in
our bodies which can lead to muscle cramping and stiffness. Cooling down helps
speeding up the process of releasing the lactic acids in our body and accordingly, your
body recovers more quickly. Preventing injuries Like warming up, cooling down after
exercises help prevent injuries such as muscle tears.

Body restoration. Our bodies undergo several changes during working out such the
adrenaline pumping, increased temperature, and accelerated breathing. Cooling down
after a workout helps restoring the body to its normal condition. Stress relief and
relaxation. Exercising is as good for the mind as it is for the body. As your body begins
to slow down, you begin to get into a relaxation mood and the brain begins to release
dopamine and serotonin, the two hormones that are responsible to makes us feel good
and less stressed.