1) Arm Circles for 30 Sec

• Stand with your feet slightly wider than your shoulders.
• Rest your arms down at your side, with your palms facing downwords.
• Begin to make small circles with your arms.
• Go clockwise with your right arm, while going counter-clockwise with your left arm.
• Slowly increase the size and speed of your circles.
• Continue for 30-60 seconds
• Reverse the direction, and repeat for 30-60 seconds.

Rest for 30 Sec

2) Bird Dog for 30 Sec

• Begin on all fours with a neutral spine and the core engaged.
• Extend the right arm in front of you and lift it to shoulder height, with the elbow slightly bent.
• At the same time, extend the left leg directly behind you, keeping the knee bent and the thigh parallel to the ground.
• Keep the head in line with the spine, looking at the ground.
• Hold the position for a few seconds, and then return to the starting position.
• Repeat on the opposite side.

Rest for 30 Sec

3) Butt Kicks for 30 Sec

• Stand straight with feet shoulder width apart.
• Start off with a warmup jog in place to get your muscles loose.
• Kick your right heel to your butt while keeping your left leg straight.
• Alternate between kicking your right and left leg back towards your glutes.
• Keep your torso upright and swing your arms to help propel your kicks.
• Focus on breathing, in through the nose and out through the mouth.
• Continue for 30-45 seconds.

Rest for 30 Sec

4) Cat Cow for 30 Sec

• Stand in a mountain pose, with your feet hip-width apart, hands on your hips, and your spine erect.
• Inhale as you arch your spine, tilt your pelvis forward, and gaze up.
• Exhale as you round your back and tuck your chin in towards your chest like a cow.
• Inhale as you raise your head up to look forward and tilt your pelvis back as you arch your back.
• Exhale as you tuck your chin in towards your chest and round your back like a cat.
• Repeat the sequence for 10-15 times.

Rest for 30 Sec

5) 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 30 Sec

6) Dead Bug for 30 Sec

• Lie flat on your back with your feet flat on the floor and your knees bent.
• Raise your arms directly in the air.
• Keep your low back pressed into the ground, pull in your belly button towards your spine, and press your lower back flat against the floor.
• From there, slowly lower your right leg until it just hovers above the ground.
• At the same time, lower your left arm until it is just above the ground.
• Return to the starting position, and repeat on the other side.

Rest for 30 Sec

7) High Knees for 30 Sec

• Start in a standing position, feet together, arms at your sides
• Raise your right knee high in front of you and quickly switch, bringing your left knee up
• Continue alternating knees in a fast, running motion, pumping your arms in a backward and forward motion to help lift your legs
• Continue raising your knees as high as possible with each step, keeping your back straight
• Keep your head up and focus ahead
• Complete 20 to 30 repetitions

Rest for 30 Sec

8) 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 30 Sec

9) 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 30 Sec