1) Lying Leg Raise for 30 Sec

• Lie flat on your back with your legs fully extended.
• Place your hands by your sides, palms flat on the ground.
• Engage your abdominal muscles and lift your legs off the ground a few inches.
• Avoid raising your legs too high, as they should remain closer to the ground.
• Pause for a few seconds in the raised position.
• Slowly lower your legs back to the starting position.
• Repeat the exercise for 10 to 15 repetitions.
• Rest for a few seconds between sets.

Rest for 15 Sec

2) Knee Plank for 30 Sec

• Start by getting into a high-plank position, with your feet and hands spread wider than shoulder width apart.
• Keep your spine lengthened and your neck in line with your body.
• Breathe deeply, focusing on your core and keeping your core muscles engaged.
• Slowly shift your weight to one knee, and lift up the other knee.
• Hold the position for 10-30 seconds.
• Repeat on the other side.

Rest for 15 Sec

3) Wall Pushup for 30 Sec

• Stand with feet hips-width apart and place hands on the wall, slightly wider than shoulder-width apart.
• Keep arms straight and walk your feet out a few feet from the wall.
• Bend at the elbows until your face and chest is close to the wall.
• Press back up to the starting position.
• Do 8-12 repetitions.

Rest for 15 Sec

4) Shoulder Press for 30 Sec

• Stand with your feet hip-width apart.
• Hold the weights at shoulder-height, with your elbows slightly bent.
• Press both weights directly overhead, making sure to keep your elbows slightly bent.
• Lower the weights back down to shoulder-height.
• Repeat for desired number of reps.

Rest for 15 Sec

5) Seated Leg Extension for 30 Sec

• Sit on the leg extension machine with your back and hips firmly pressed against the seat.
• Place your lower legs under the padded lever and adjust the lever to fit your thighs.
• Grasp the handle in front of you and extend your legs out to the farthest point.
• Pause at the farthest point and then slowly return to the starting position.
• Repeat for the desired number of reps.

Rest for 15 Sec

6) Toe Taps for 30 Sec

• Stand with your feet hip-width apart and arms at your sides.
• Lift one foot off the ground and tap the toe of the opposite foot lightly on the ground.
• Tap the toe of the opposite foot lightly on the ground 8 times quickly.
• Switch feet and repeat the same steps.
• Continue alternating feet, tapping the toe of the opposite foot 8 times quickly.

Rest for 15 Sec

7) Wall Sit for 30 Sec

• Stand with your back against a wall in a comfortable and upright position.
• Slowly slide down the wall until your knees are bent at a 90-degree angle.
• Make sure your feet are planted firmly on the floor in shoulder width apart.
• Allow your arms to drop to your sides.
• Hold this position for as long as you can.
• When you can no longer maintain the position, slowly and calmly slide back up the wall and stand.

Rest for 15 Sec

8) Toe Touches for 30 Sec

• Stand with feet shoulder width apart.
• Bend your knees to lower your upper body slightly.
• Raise both arms up towards the ceiling.
• Keeping your knees bent and your arms raised, reach forward with your fingertips towards your toes.
• Raise your torso back up to the starting position.
• Repeat the movement for desired number of repetitions.

Rest for 15 Sec

9) IYT Raise for 30 Sec

• Gather your materials: IYT Raise worksheet, a pencil, and a timer.
• Set your timer for three minutes.
• Find a comfortable spot to sit.
• Take a few deep breaths and relax your body.
• Read the IYT Raise worksheet and think about each question.
• Once the timer is up, take a few moments to reflect on your answers and feelings.
• Write down any thoughts on the IYT Raise worksheet.
• When you’re finished, you can share your insights with someone else or keep them to yourself.

Rest for 15 Sec