ASSIGNMENT 5.

1
Part 1: Warm-up Exercise

Spinal twist

 Lie on your back with your left leg bent or extended.

 Draw your right knee in toward your chest.
 Extend your right arm over to the side and place your left hand to the outside of your right knee.
 Gently twist over to the left side.
 Hold the twist for 30 seconds.
 Repeat on the opposite side.
 Marching arm circles
 March in place with your arms extended out to the sides at shoulder height.
 Circle your arms forward 8 to 10 times.
 Circle your arms backward 8 to 10 times.
 Body shakes
 Gently shake your right arm, then your left arm, and then both arms at the same time.
 Then, shake your right leg, then your left leg.
 Next, shake your head, your hips, and your whole body.
 Shake each body part for 15 seconds.
 Jumping Jacks

Part 2: Exercise Proper ( 30 minutes)

 yoga
 dance
 Cycling

Part 3: Cool-down Activity

Light jogging or walking

This is one of the most straightforward ways to cool down. Do 3 to 5 minutes of light jogging followed by
3 to 5 minutes of brisk or easy walking.

Upper body stretch

 From a standing or seated position, interlace your fingers and press your palms up toward the
ceiling.
 Draw your hands up and back as far as you can while maintaining a straight spine.
 Then place your left arm in front of your right and turn your palms to face each other, stretching
your hands up and back.
 Repeat on the opposite side.
 Seated Forward Bend
 Sit with your legs extended in front of you.
 Lift your arms.
 Hinge at your hips to fold forward.
 Place your hands on your legs or the floor.
 Hold this position for up to 1 minute.