1) Arm Circles For Shoulders for 50 Sec

• Stand up straight with your arms at your sides.
• Reach your arms straight out to your sides and extend them until your arms are parallel with the floor.
• Rotate your arms in small circles, making sure that your elbows remain unlocked.
• Continue doing small circles in one direction for 10-15 repetitions.
• Once you have completed the desired number of repetitions, switch directions and do the same number of reps in the opposite direction.
• Once you have done the desired number of arm circles for one side, switch arms and complete the same number of reps on the opposite side.

Rest for 10 Sec

2) Bear Crawl for 50 Sec

• Begin in a kneeling position with your arms extended parallel to your shoulders and your knees under your hips
• Engage your core, keeping a neutral spine throughout the exercise
• Lift your hips and walk your hands in front of you to transition to a plank position
• Keeping your core engaged and your arms extended, initiate the motion of the bear crawl by taking a small “step” forward with your left arm and right leg simultaneously
• Bring your left knee in and forward while bringing your right arm backward and in at the same time
• Repeat the motion of walking forwards, alternating arms and legs with each step for desired number of reps
• To finish the bear crawl, perform the same motion in reverse, returning to starting position

Rest for 10 Sec

3) Supported Lunges for 50 Sec

• Stand with your feet slightly wider than shoulder-width apart.
• Place your hands on your hips or stretch them out in front of you.
• Bend your knees and lower your body down, keeping your back straight.
• Pause when your front leg forms a 90-degree angle and your back knee is close to the floor.
• Push off your front leg and return to the starting position.
• Repeat with the opposite leg.

Rest for 10 Sec

4) Chair Squat for 50 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 10 Sec

5) High Plank for 50 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 10 Sec

6) Superman Hold for 50 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 10 Sec

7) Superman Hold Pull Down for 50 Sec

• Stand facing the pull-down machine with feet shoulder-width apart.
• Reach up and grab the bar with an overhand grip.
• Take a big breath and then slightly tuck your chin towards your chest.
• Keeping your upper arms close to your ears, and your chest up, use your lats to pull the bar down until it touches your collarbone.
• Pause for a moment at the bottom position and then straighten your arms to return the bar to the starting position with control.
• Repeat for the desired number of reps.

Rest for 10 Sec

8) IYT Raise for 50 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 10 Sec

9) Toe Touches for 50 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 10 Sec