Side Hop (10- 20 Hop)

Step 1: Stand on the floor, shoulder and feet are aligned.

Step 2: Put your hands in front of you.

Step 3: Hop from side to side

Tip: Do this exercise with speed you are comfortable with.

Squats

Step 1: Stand with your feet, shoulder width apart and your arms stretched forward.

Step 2: Lower your body until your thighs are parallel with the floor. (Knees should be extended
in the same direction as your toes.)

Step 3: Return to the start position and do the next repetition.

Tip: Inhale when you go down and exhale when you go up.

This works the thighs, hips, buttocks, quads, hamstrings and lower body.

If you feel it’s too easy, hold dumbbell in your hands.

Side Lying Leg Lift Left (Scissor Leg Lift Left)

Step 1: Lie down on your side with your head rested on your right arm.

Step 2: Lift your upper leg and return to the start position. (Make sure your left leg goes straight
up and down during the exercise).

Tip: Hold for few seconds when lifting your leg.

To get more of the challenge, add weight on your ankle.

Side Lying Leg Lift Right (Scissor Leg Lift Right)

Step 1: Lie down on your side with your head rested on your left arm.
Step 2: Lift your upper leg and return to the start position. (Make sure your right leg goes straight
up and down during the exercise).

Tip: Don’t rotate your leg forward or backward

Your leg should go straight up and down.

Backward Lunge (Will You Marry Me Lunge)

Step 1: Stand with your feet, shoulder width apart and your hands on your hips.

Step 2: Step a big step backward with your right leg and lower your body until your left thigh is
parallel to the floor. Return and repeat with the other side.

Tip: To increase difficulty, hold a dumbbell in your hands.

Take a big step backward.

Donkey Kicks Left (Horse Kicks Left)

Step 1: Start on all fours with your knees under your butt and your hands under your shoulders.

Step 2: Lift your left leg and squeeze your butt as much as you can. Go back to the start position
and repeat the exercise.

Tip: Keep your lifting leg on a <90̊

Donkey Kicks Right (Horse Kicks Right)

Step 1: Start on all fours with your knees under your butt and your hands under your shoulders.

Step 2: Lift your right leg and squeeze your butt as much as you can. Go back to the start
position and repeat the exercise.

Tip: Don’t lift your knee higher than your back.

Exhale when lifting your leg and inhale when lowering it.
Left Quad Stretch with Wall ( Stop and Stretch with Wall Left)

Step 1: Stand with your right hand on the wall.

Step 2: Bend your left leg and grasp your ankle or toes to bring your left calf close to your left
thigh. Hold this position

Tip: Keep your upper body straight during exercise.

Right Quad Stretch with Wall (Stop and Stretch with Wall Right)

Step 1: Stand with your left hand on the wall.

Step 2: Bend your right leg and grasp your ankle or toes to bring your right calf close to your left
thigh. Hold this position

Knee to Chest Stretch Left

Step 1: Lie on the floor with your legs extended.

Step 2: Lift your left knee up and grab it with both hands.

Step 3: Pull your left knee towards your chest as much as you can while keeping your right leg
straight on the ground. Hold this position for few seconds.

Knee to Chest Stretch Left

Step 1: Lie on the floor with your legs extended.

Step 2: Lift your left knee up and grab it with both hands.

Step 3: Pull your left knee towards your chest as much as you can while keeping your right leg
straight on the ground. Hold this position for few seconds.

Knee to Chest Stretch Right

Step 1: Lie on the floor with your legs extended.

Step 2: Lift your right knee up and grab it with both hands.

Step 3: Pull your right knee towards your chest as much as you can while keeping your left leg
straight on the ground. Hold this position for few seconds.

Tip: Keep your back flat on the floor.

Wall Calf Raises

Step 1: Stand straight with your hands on the wall and feet shoulder width apart.

Step 2: Lift your heels and stand on your toes.

Step 3: Drop your heels down. Repeat the exercise.

Tip: Always keep your core tight

You should feel your calves burning

Sumo Squat Calf Raises with Wall

Step 1: Stand straight with your hands on the wall and your feet a little wider than shoulder width
apart.

Step 2: Lower your body until your thighs are parallel to the floor.

Step 3: Lift your heels up and down.

Tip: If you feel it’s too easy, hold a dumbbell.

It is a good exercise for gluteus and legs.

Calf Stretch Left

Step 1: Stand one big step away in front of a wall.

Step 2: Step forward with your right foot and push the wall with your hands. (Make sure your
left leg is fully extended and you can feel your left calf stretching).

Step 3: Hold this position for few seconds

Tip: heels on the ground and keep your extended leg straight.

It works on calves, ankle and hamstring.

Calf Stretch Right

Step 1: Stand one big step away in front of a wall.

Step 2: Step forward with your left foot and push the wall with your hands. (Make sure your
right leg is fully extended and you can feel your right calf stretching).

Step 3: Hold this position for few seconds