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) 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 30 Sec

3) 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 30 Sec

4) Knee Pushup for 30 Sec

• Start in a high plank with your arms extended directly under your shoulders.
• Bend your elbows and lower your body towards the floor, while keeping your eyes focussed ahead.
• Pause when your chest is close to the floor, making sure your elbows are tucked close to your torso.
• Then slowly push yourself back up to the starting position.
• Lower your knees to the floor, and repeat the same movement again.

Rest for 30 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 30 Sec

6) Supported Lunges for 30 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 30 Sec

7) 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 30 Sec

8) Superman Hold Pull Down for 30 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 30 Sec

9) 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