| workout for lower body | |||
| Warm up | rep | time (SEC) | |
| Extended Arm Circles | 5+5+5+5 | ||
| Neck rotation (Y/N/WK) | (3+3+3)x2 | ||
| Rotation Resistence | 10 | ||
| Jumping Jacks | 10 | ||
| running on a place | 20 | ||
| Squat | 5+5 | ||
| Cat Cow pose | 10 | ||
| Downward Dog pose | 10 | ||
| cobra pose | 10 | ||
| Exercise x 2 x 3 | Jumping Jacks | 20 | |
| Biceps curl | 15 | ||
| Legs lift | 5 | ||
| calf raise | 10+10+10 | ||
| run on a place high knee | 20 | ||
| Triceps curl | 10+10 | ||
| reaching crunch | 5 | ||
| squat | 5+5+5 | ||
| Jumping Jacks | 20 | ||
| wall triceps press | 10+10 | ||
| plank | 10+10 | ||
| dumbell push press | 10+10 | ||
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