Warmup-1 

Step Jacks

Step Jacks



Step Jacks



Step Jacks

Your first one it’s going a be step jacks, 30 seconds of step jacks to get your hands in front, every time open your hands and open your foot and back down, open out and back down.


Warmup-2 

Hamstring Swipes


Hamstring Swipes


Hamstring Swipes


Hamstring Swipes


Hamstring Swipes

Movement no.2 it’s going to be your hamstring swipes for hamstring swipes what you want to watch step forward with any one leg, left the toes be lifted off the floor, swipe against and backup then changes the toes lift up swipe again back up. Now You will try every time want you to swipe instate of draping your upper body down try to push your hips back. You will take 30 seconds, keep driving your Hips back, cheat is up, swing your arms. 


Warmup-3

Kang Squat 


Kang Squat 



Kang Squat 


Kang Squat 

Movement no.3 is a very important point called the Kang squat. Kang squat simply means first you get your feet, shoulder with the part, and then your toes Pointed out lift your chest out head up and start the movement but bending your knees A little bit, pushing your hips back and then pushing your hips down squatting. When you are doing this squat, your heels are on the floor, and the chest is up, again left your hip up squeeze your glutes and stand up.


 

Warmup-4

Lateral Swipes


Lateral Swipes


Lateral Swipes

Movement no.4 it’s going a be your lateral swipes. You went a get your hands on the ways and you went a swing your leg as high as you can. 15 seconds for the right and 15 seconds for left. 



Main Movement-1

Curtsy Lunges


Curtsy Lunges



Curtsy Lunges



Curtsy Lunges


Curtsy Lunges

Movement no.1 it’s going a be curtsy lunges, stand up tall you drop down. When you will cross your leg don’t cross you too much toward the back, just 90 90 degrees with your leg and you come up and you cross your other leg. When you want to come up press the front heel into the floor to push your body up. 


 Main Movement-2

Squat-to-Step Sprawls


Squat-to-Step Sprawls



Squat-to-Step Sprawls



Squat-to-Step Sprawls



Squat-to-Step Sprawls



Squat-to-Step Sprawls

Movement no. 2 it’s going a be squat step sprawls. You go down into your squat Hands down, step back, step forward, and standup tall, so your movement will be initiated with a squat. 


Main Movement-3

Bicycle Crunches


Bicycle Crunches



Bicycle Crunches

Movement no. 3, we have bicycle crunches. you lay down back straight and lift up, make sure your lower back is pressing down into the floor and you are going to crunch and crunch. Your left elbow will be in touch with your right knee and your right elbow will be in touch with your left knee. This movement will take 30 seconds.