Warm up properly before exercising to prevent injury and make

your workouts more effective.

1. Head and Shoulder Rolls:

2. Place your hands on your hips.

3. With your back straight, roll your shoulders forward, then
upward and then backward.
4. For your head, rotate your head completely slowly and gently,
clockwise and then repeat counter clockwise.
5. Next, turn your head from one side to the other.

UPPER BODY TWIST:



Standing with your feet at should width apart is the starting position
for this workout.
 Bend your arms in front of you.
 Now, turn your body, torso and hip to one side.
 Hold for a couple of seconds and come back to the starting
position.
 Now, turn to the other side and repeat.
Hip Circles:

 Standing with your feet at should width apart is the starting position
for this workout.
 Move your hip out and rotate from one side to the other and then
forward and back and rotate back to the center.
 Ensure your hips, waist and upper body are being moved.
 This is similar to the hula-hoop movement.
 Try this clockwise and then counter clockwise.

Arm Circles:

 Stretch your arms to the sides at shoulder level with the shoulders
down. This is your starting position.
 With your arms straight, rotate your arms clockwise.
 Your wrist must also be at the same level as your arm.
 Start with small circles and gradually increase it to bigger circles.
 Take it up a notch by rotating in opposite directions simultaneously.
 Rolling Shoulders:

Keep marching and rolling the shoulders at once. First move

the shoulders forward and then backward. This should be
done 5 times each in two sets for a good warm up session.
The arm can hang loose.

Arm rotation

 Place your legs at shoulder-width,

 Keep your arms straight at your sides.

Exercise (Perform both arms rotation simultaneously):

 20 times clockwise,
 20 times counter clockwise,
 20 times in opposite directions
 Knees rotation

Starting position:

 Place your feet slightly apart, and hands on hips.

Exercise: 10 REPETITIONS FOR EACH LEG

 Raise your knee-bent leg.

 Perform knee rotation to the right and to the left.
 Change the leg.

Feet rotation

Starting position:

 Place your feet slightly apart, shifting your body weight on one foot, stand on the
toes of your other leg.

Exercise: 10 REPETITIONS FOR EACH LEG

 Perform rotation of the raised foot clockwise and counter clockwise.

 Change the leg.
 Wrists rotation

Starting position:

 Fingers clasped.

Exercise: 60 SECONDS

Perform wrists rotation in both directions.

EXERCISES

Chair squat:

Squat to strengthen your legs and core, which will make everyday movements easier. Starting with a
chair underneath you will help you master proper form.

Directions:

1. Stand in front of the chair with your feet shoulder-width apart, toes pointed slightly out.

2. Hinging at your hips and bending your knees, lower back and down until your bottom touches
the chair, allowing your arms to extend out in front of you.

3. Push up through your heels and return to the starting position.

Stationary lunge:

Hit your quads, hamstrings, and glutes with a stationary lunge.

Directions:

1. Split your stance with your right leg in front. Your right foot should be flat on the
ground, and your left foot should be up on its toes.

2. Bend your knees and lunge, stopping when your right thigh is parallel to the ground.

3. Push up through your right foot to return to the starting position. Repeat for desired
number of reps, then switch legs.

Wall push ups:

If you feel like you're reaching too far, move your

feet closer. Bend your elbows and begin to lean your body toward the wall until your
nose almost touches it. Ensure your back stays straight and your hips don't sag.
Push back to the starting position and repeat. Complete 4-5 sets of 20 reps.
CHEST FLY WITH THERABAND:

o Start in a two-handed position, holding one loop of the theraband in each

hand,
o each hand separated by two loops.
o Place the theraband around your back at chest height, then stand with knees
slightly bent.
o Extend your hands out, then bring them to the center of your body (keeping
arms slightly bent).
o Slowly return to the starting position.
o Repeat.

COOL DOWN EXERCISES:

Standing Quad Stretch

 Stand tall with your core engaged. Gently pick up your right foot and
hold it behind you, pulling your foot close to your butt to feel a
deeper quad stretch.
 Focus on standing straight, not leaning forward or back, and keep
your core engaged so you also get a stretch across your hip flexors .
Arm-Cross Shoulder Stretch

 Stand tall with your core engaged.

 Cross your left arm across your body at chest height, and use your
right forearm to gently pull it to feel more of a stretch across your
shoulder and back.

Chest-Cross Arm Swing

 Stand tall with your core engaged.

 Swing both arms forward at chest height, allowing your right arm to
cross under your left arm as they come across your chest.
 Swing both arms open, feeling a stretch across the front of your
chest, then swing them forward again, allowing your left arm to
cross under your right arm.
 Swing your arms slowly and gently.