Exercises

Esercizi
Warm Up		Rep/time	Notes
	Extended Arm Circles	5+5+5+5
	Neck rotation (Y/N/WK)	(3+3+3)x2
	Rotation Resistence	10
	Jumping Jacks	10
	Front Shoulder circles	10
	Forward and Backward Arm circles	5+5+5+5
	running on a place	20 sec
	Squat	5+5
	Cat Cow pose	10	https://www.youtube.com/watch?v=kqnua4rHVVA
	Windmill	10	https://www.youtube.com/watch?v=bG5cn-erYUg
	Downward Dog pose		https://www.youtube.com/watch?v=YqOqM79McYY
	cobra pose		https://www.youtube.com/watch?v=JDcdhTuycOI
Strenght exercises
arm	Biceps curl	15	https://www.youtube.com/watch?v=Nkl8WnH6tDU
arm	Triceps curl	10	https://www.youtube.com/watch?v=_gsUck-7M74
arm+shoulders	wall triceps press		https://www.youtube.com/watch?v=yGXk06-xVdY
shoulders+legs	dumbell push press	10	https://www.youtube.com/watch?v=MqvN10OF5fo
arm+shoulders	dumbell bench	10	https://www.youtube.com/watch?v=X3YrlBmjWrY
arm+shoulders	INCLINE PUSH UP		https://www.youtube.com/watch?v=o-3rhEHTDhg
arm+shoulders+abd	Push up on knees		https://www.youtube.com/watch?v=ybdJn-OwSww
arm+shoulders+abd	Push up	10
abd	Legs lift	10	https://www.youtube.com/watch?v=lktF6euie0o
abd	reaching crunch		https://www.youtube.com/watch?v=KsKwwaxcwJA
abd	Legs raise		easiest than legs lifts: legs flected
abd	hundred pike		legs raise and hold the position
shoulders	dumbbell shoulder lateral raise		https://www.youtube.com/watch?v=geenhiHju-o
shoulders	Dumbbell Front Raise		https://www.youtube.com/watch?v=-t7fuZ0KhDA
abd+shoulder	Plank
abd+shoulder	Alternating plank		https://www.youtube.com/watch?v=r4ib3gZfBlc
abd+shoulder	Alternating Plank Reach		https://www.youtube.com/watch?v=hxLnCJbsuqE
abd+shoulder	Front Plank With Alternate Reach		https://www.youtube.com/watch?v=OG1fMQ7yXIE
legs	calf raise		https://www.youtube.com/watch?v=-M4-G8p8fmc
legs	squat
	tutorial Push up		https://www.youtube.com/watch?v=8XrlOAPRGJ8