1) Chair Squat for 30 Sec

• Stand up straight and bring your feet about shoulder-width apart.
• Lower your hips and bend your knees, as if you are about to sit in a chair.
• Continue to lower until your thighs are parallel to the floor.
• While keeping your back as straight as possible, press through your heels and stand up.
• Repeat the movement for as many repetitions as desired.

Rest for 20 Sec

2) 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 20 Sec

3) Superman Hold for 30 Sec

• Stand with your feet slightly over a shoulder-width apart.
• Raise your arms out to your sides with your palms facing forward in a Superman pose.
• Engage your core muscles by slightly tilting your pelvis forward and squeezing your stomach muscles.
• Tighten all your muscles and hold this position for 15-20 seconds or as long as you can.
• Release the tension in your body and lower your arms.

Rest for 20 Sec

4) High Plank for 30 Sec

• Start with your hands shoulder-width apart on the floor and extended in front of you.
• Tuck your toes and step or jump back to a plank position.
• Pull your belly button in towards your spine to stabilize your core.
• Squeeze your glutes and quads and ensure your shoulders, hips, and heels are in a straight line.
• Make sure your head is in line with your spine and look at a spot on the floor about a foot beyond your hands
• Maintain the plank position while breathing deeply for 30 seconds to 1 minute.
• To come out of the plank, lower yourself to the floor one vertebrae at a time.

Rest for 20 Sec

5) 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 20 Sec

6) 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 20 Sec

7) 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 20 Sec

8) 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 20 Sec

9) 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 20 Sec