SR. NO.

WARM UP BODY STRETCH CARDIO CHEST ABS LEGS

1 Side waist 1 Stand run Spartan, Crawl leg raises single leg front
jumps
2 Bicep waist Twisting jumps Burpees, Dec S chest raises Simple sit ups
I 3 stretch 1 Makar reps Dec diamond butterfly fold Squat abs
4 diagonal 1 Thigh run O pu, PASHRV plank 1

5 arms Dribbling Dec vr, Dec biceps bicycle

1 wide legs arms down head Lay split jump Hnmn, RMPU scissor 2 Frog jumps
down
2 side arms up Stand abs Wrist, Dec side pnch leg raises toe touch squat jumps
II
3 toh side arms up cross jump Spate, Dec exp russian burpees Marcos
4 side waist 3 Fast run Spartan plank abs 2
5 stretch 2 Thigh up run Burpees seated v

1 shoulders Head Jumps O pu, JUMP PU Fold raises Thigh 2

2 side arms Stand front split jump Dec vr, Mishr seated v scissor 2 Pistol squats
3 side waist 2 Both feet lay jump comm., Dec side alt leg clap single leg front sit
III
hands ups
4 neck comm jumps comm. scissor 1
5 wide legs rotation Side stand abs IR ede touch

1 arms wide chest Single leg hop MTPU diagonal abs Thigh 1
2 diagonal 2 Lay run Dec diamond alt hand leg touch Stand front split
jump sit ups
IV 3 wide chest Warm up clap jump H 1,Dec arms seated v scissor 1 stretch sit ups
4 toh 2 Pada hast asana jump Hnmn, Dec strt pnch leg raised fold
5 diagonal arms Single leg up clap jump Wrist icecreams
6 pada-10 times Heel Hip touch Spate side abs