GROUP 1

BRISK WALKING

1. Stand up straight with your feet shoulder-width apart. Your hands can stay by the side of your
body or on your hips.
2. Step forward with your right leg, putting the weight into your heel.
3. Bend the right knee, lowering down so that it’s parallel to the floor in a lunge position. Pause for
a beat.
4. Without moving the right leg, move your left foot forward, repeating the same movement on
the left leg. Pause as your left leg is parallel to the floor in a lunge position.
5. Repeat this movement, “walking” forward as you lunge, alternating legs.
6. Do 10 to 12 reps on each leg. Perform 2 to 3 sets.

JUMPING JACKS

1. Stand upright with your legs together, arms at your sides.

CYCLING

1. Find a Safe Place for Your First Bike Ride

JUMPING ROPE

1. Grab a handle in each hand and start with the rope behind you, so it's right at your heels. ...
2. As the rope swings up overhead, bend your knees slightly. ...
3. Once you're at a comfortable speed, your wrists can do all the work. ...
4. As you hop, be sure to stay on the balls of your feet.
RUNNING

1. First, gradually increase a gentle walk to 30 minutes. This can be done every day or every other day.
2. Then, insert segments of 5-10 seconds of running, every 1-2 minutes, every other day. If you want to
exercise every day, walk only on the day between run-walks, otherwise, use it as a rest day. If all is well
after three or four sessions, increase the running segments by five additional seconds each week. When
you are able to comfortably run for 30 seconds and walk for 60 seconds, gradually decrease the walking
amount by five seconds each week.
3. It is important to be regular with your run-walk—about every other day.
4. If you experience pain, inflammation or loss of function in the feet or legs, stop the run immediately.
With the right (conservative) amount of walking, you can reduce injury risk down to zero.
5. To prepare for a 5K (3.1 miles), increase the distance of one of your run-walks each week by 5-10
minutes per week. Keep the ratio of running to walking (run 10 seconds/walk 50 seconds). When you
have covered four miles on your long one, you are ready for a 5K.
6. To prepare for a 10K, increase the distance of the long run every other week by 10 minutes. On the
shorter long run weekend, you can cover half of the distance of your current long run. When you have
covered seven miles on the long run, you are ready for a 10K.
7. Don't drink or eat very much before a run. Eating 100-200 calories of simple carbohydrate after a
strenuous run will speed up the reloading of muscle fuel for your next run.
8. Run and walk slowly enough that you can carry on a conversation—even at the end. If you're huffing
and puffing, you went too fast.
9. Slow down and walk more when it's hot. If you have increased the short runs to 30 sec run/30 sec
walk, on a hot day you should run 15 sec/walk 30 seconds. The best time to run/walk on hot days is
before the sun gets above the horizon.
10. Find ways to enjoy every run. I hear from dozens of former couch potatoes each week who tell me
that running has improved the way they feel and live for the better: body, mind and spirit.

GROUP 2
Butt Kicks
Step 1:Stand with your feet shoulder-width apart and bend your arms towards the sides.
Step 2: Bend your right knee like you are jogging and touch your butt with the right ankle.
Step 3:Repeat with the other leg. Keep the pace slow until you have perfected it.
Mountain Climber
Step 1:Get into a high plank position with your core tight. Now,
Step 2: bring your right knee up towards the center of your stomach and quickly switch to the left leg.
Step 3:It is necessary to align your body properly during this exercise.

Bear Crawls
Step 1: Get down on your legs and hands, with knees slightly bent, but with your back flat.
Step 2: Walk in this position with your right foot and left hand forward, followed by the left foot and
right hand forward.

Burpees
Step 1:Stand with your feet shoulder-width apart and get into a squat position.
Step 2:Bend forward to place your palms in front of your feet and stretch your feet behind to get into a
plank position.
Step 3:Immediately, return to the squat position and jump.

Squat Jacks
Step 1:Stand with your feet together and hands alongside your thighs.
Step 2:Jump up and spread your feet while you settle into a squat position.
Step 3:Push through the heels and jump back up and return to the starting position.

Inchworm
Step 1:Stand with your feet shoulder-width apart.
Step 2: Bend at your waist and let your hands touch the floor.
Step 3:Walk your hands forward to attain a plank position.
Step 4: Once you are in the plank position, walk your feet towards your hand and stand.

Sprinters Sit-Ups
Step 1:Begin with a seated position with your arms bent at a right angle and your legs extended in front
of you.
Step 2: Now, engaging your obliques, lift your left leg with your left knee and bring your right elbow
towards the left knee.
Step 3: Get back to starting position and repeat it on the other side.

Corkscrew
Step 1:Lie on your back and tuck your hands below your butt for support (if required).
Step 2:Lift your legs up perpendicular to the ground, while sucking in your navel.
Step 3:Keeping your legs together, make a complete rotation with your legs.
Step 4:Make sure your abs are tight throughout the exercise.

GROUP 3
Step Touch
Step 1: Stand standing up with your feet together
Step 2: Make sure you have space to your right to take a side step
Step 3: Place your hands on your hips to help you keep your hips level
Step 4: Side step out to your right with your right foot, then step your left foot across to join your right,
tap it down on the floor and then side step it straight back to the left and follow with your right to tap
Step 5: Then repeat the process by stepping side to side and tapping with your following foot for the
duration of the exercise. Complete the same number on each side
V step
Step 1: Start standing with feet together
Step 2: Next, step forward with the right foot, as wide as possible
Step 3: Then, step forward with the left foot, as wide as possible.
Step 4: Last, step backwards the with the right foot then bring your left foot back, returning to start
position.
Lunge
Step 1: Start by standing up tall.
Step 2: Step forward with one foot until your leg reaches a 90-degree angle. Your rear knee should
remain parallel to the ground and your front knee shouldn’t go beyond your toes.
Step 3: Lift your front lunging leg to return to the starting position.
Step 4: Repeat 10 to 12 reps on one leg, or switch off between legs until you’ve totaled 10 to 12 reps per
leg.
Split squat
Step 1: From a standing position, take a long step forwards as if performing a lunge.
Step 2: The heel of your back foot should be raised. Keeping your torso straight, lower slowly until your
back knee almost touches the floor, then push back up.
Step 3: Complete all your reps on one leg, then switch to the other.
Step 4: Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee
stray past your foot as you lower.
Step Ups
Step 1: Before you start, find a step, chair, box, or bench that when you place your foot on it, your knee
bends to a 90-degree angle.
Step 2: To start, place your entire right foot onto the step, chair, box, or bench.
Step 3: Press through your right heel as you step onto the bench, bringing your left foot to meet your
left so you are standing on the bench.
Step 4: Return to the starting position by stepping down with the right foot, then the left so both feet
are on the floor.
Standing Ab bike
Step 1: Get in a starting position. Stand tall with your feet shoulder-width and your toes pointing
forward.
Step 2: Place your fingertips behind the neck with your elbows pointing out to your sides in line with
your shoulders. Inhale and contract your core muscles.
Step 3: To begin the exercise raise your right knee up across the body as high as you can to your chest.
Simultaneously twist your torso to the right and draw your left elbow towards the lifted knee so that you
can feel the crunch. Exhale during the movement.
Step 4: Then return in a starting position and repeat the same movement on the other side.
Step 5: Keep alternating sides until you reach a desired number of repetitions or time limit. You can also
finish all reps on one side and then switch to the other side.
Arm circles
Step 1: Stand with your feet shoulder-width apart and extend your arms parallel to the floor.
Step 2: Circle your arms forward using small controlled motions, gradually making the circles bigger until
you feel a stretch in your triceps.
Step 3: Reverse the direction of the circles after about 10 seconds.

Group 4
Dumbbell side press
Step 1: You need to lift the dumbbell with your hand.
Step 2: Is to bend your hips.
Step 3: Reach your knees with your other hand.
Step 4: And also do it on the other side.

Criss Cross
Step 1: Stand with your feet and shoulder width apart
Step 2: Cross your arm in front of your chest
Step 3: Repeat

Clap
Step 1: Fix your posture.
Step 2: Extend your arms on both sides.
Step 3: Clap above your head and repeat.

Bicep curls
Step 1: Start standing with a dumbbell in each hand. Your elbows should rest at your sides and your
forearms should extend out in front of your body.
Step 2: Bring the dumbbells all the way up to your shoulders by bending your elbows.
Step 3: Reverse the curl slowly and repeat.
Overhead Press
Step 1: keep your back straight.
Step 2: inhale as you raise your hands above the head in a controlled motion.
Step 3: Pause briefly at the top of the motion, Exhale and return to the shoulders and repeat

Chest Press
Step 1: Stand with your feet and shoulder width apart
Step 2: Fold your arm in front of your chest
Step 3: Repeat

Arm Circle
Step 1: Stand straight with your feet shoulder-width apart.
Step 2: Raise and extend your arms to the sides without bending the elbows.
Step 3: Slowly rotate your arms forward, making small circles of about 1 foot in diameter.
Step 4: Complete a set in one direction and then switch, rotating backward.

Jab
Step 1: Start in a staggered stance with one leg slightly forward
Step 2: Both fist protecting your face
Step 3: Extend your arm out in a cross motion
Step 4: Retract straight back and repeat

Ups and Downs

•Knee Raises

Step 1: Stand tall with your feet hip-width apart and arms resting freely at your sides

Step 2: Brace your core and slowly raise your knee upward until the back of your leg becomes parallel to the floor. Pause
at the top and reverse direction.

• Lunge twist

Step 1: Stand with your feet shoulder width apart and arms strectched forward

Step 2: Take a big step forward with your left leg, and lower your body until your thigh is a parallel to the ground

Step 3: twist your body to the left and then twist back, Return to the starting position, switch side and repeat

•GRAPEVINE

Step 1: Take a large step to the left

Step 2: step back with the right and back to the left and together

Step 3: Same steps to the right and repeat

•SQUAT SIDE KICK STEPS:

1.Start in a squat position with your hips back and your feet shoulder-width apart

2. As you stand up switch your weight to the right leg and lift your left leg out to the side.

3. Return to the squat position and repeat with the right leg

•Side bends

Step 1) Stand tall with feet and legs together and reach both arms straight up overhead as you inhale.

Step 2) Lower your right arm down the right side of your body and exhale as you lengthen the left arm over the head,
bending body gently to the right.

Step 3) Inhale to return arms overhead to center and exhale as you repeat on the left side

•Butt Kicks

Step 1: Stand tall with your feet shoulder width apart and face forward

Step 2 Start kicking your feet up, until the heels touch the glutes, and pump your arms at the same time

Step 3: Repeat until set is complete.

Repeat until set is complete.

• Lateral leg swings

1st step: Stand tall and hold onto a wall.

2nd step: Shift your weight to the right leg and swing your left leg to the left and then across your body to the right.

3rd step: Repeat the movement with the right leg until the set is complete. Proper Form And Breathing Pattern.
 GROUP 6
High knees
-From standing position so your thighs are parallel to the ground
- repeat at a quick pace

Walking lunge
-from standing position, step forward with one foot.
-slowly shift your weight on to your front foot, lowering your body to a comfortable position.
-push through the heel of your front foot to repeat the exercise on the opposite leg.

Jump squat
-from standing position shift your hips back, bend at the knees and lower your body to a comfortable
position.
-hold your arms out in front of you for balance.
- jump up explosively, extending your arms overhead, and land in the starting position.

Butterfly stretch-
Sit on the floor or a prop with the soles of your feet pressing into each other.
To deepen the intensity, move your feet closer in toward your hips.
Root down into your legs and sitting bones.
Elongate and straighten your spine, tucking your chin in toward your chest.

Crunch-
Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your
arms across your chest. Contract your abs and inhale.
Exhale and lift your upper body, keeping your head and neck relaxed.
Inhale and return to the starting position.
Leg lifts-
Lie on your back, legs straight and together.
Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor.
Slowly lower your legs back down till they're just above the floor. Hold for a moment.
Raise your legs back up. Repeat.

Russian twist-
Sit with bent knees and your feet pressing firmly into the floor, holding your hands next to your chest.
Sit back slightly, keeping your spine straight. Exhale as you twist to the left, punching your right arm over
to the left side. Inhale back to center, and then do the opposite side.

Group 7
Bicep Curl and Leg Raise
Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged. Let
your arms relax down at the sides of your body with palms facing forward. Keeping your upper arms
stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach
your shoulders. Your elbows should stay tucked in close to your ribs. Exhale while lifting. Lower the
weights to the starting position.
Marching
Stand straight with your elbows bent at a 90-degree angle and your feet width apart and bring your right
elbow forward at the same time as you bring your left knee up. Repeat on the opposite side and keep
alternating until the set is complete. You can do raising different arm while marching and just repeat it
until it’s complete.
V-arm and V-leg
Raise your right hand upward as you step your right foot forward. Repeat on the other opposite side and
keep alternating until the set is complete.
Squat
Start with your feet a little wider and keep your hips back. Bending at the knees and ankles and pressing
your knees slightly open as you sit into a squat position and straighten your legs to return to the
standing upright position.
Skipping
Start by stepping forward with one foot, then hopping on that same leg. It helps to step on just the balls
of your feet, keeping your heel lifted. Push off your ball and propel yourself a few inches as you jump.
Land lightly with bent knees. Repeat that motion on the other leg. After landing, step forward with the
other leg and repeat the previous motion. Step on the ball of your foot, hop, then land lightly with a
bent knee.
Knee Raise
Stand with your feet hip-width apart. Lift your left knee to your chest. Switch to lift your right knee to
your chest. Continue the movement, alternating legs and moving at a sprinting or running pace
Chest Press and Side to Side Step
First, step your left foot at the left side. At the same time, open both of your arms like your are flexing
your muscles. Then close your feet and your arms together like you are lifting something. Repeat the
steps twice on both sides