Body Weight 80 Waist 39 Hip 39 Chest 40 Thigh 19 Bicep 12 Forearm 11 No Exercise Type 1 Neck rotation - Side, Full, back stretch, side tilted 2 Shoulder Stretch 3 Shoulder rotation - up down, left right, bent full circle 4 Wrist Rotation 5 hand rotation one side each 6 twists on the side 7 Standing side stretch - one hand up, other hand down, feet almost combined. 8 Full body circle rotation with knees straight 9 Toe touching - standing 10 Stand V - floor touch 11 Bhujangasan - with child pose 12 Spinal twist - markatasan 13 Spinal twist - markatasan with full leg on the other side 14 Leg raise stretch 15 Leg raise one leg each 16 Leg raise both legs 17 Leg raise - alternate without touching the ground 18 Back leg raise 19 Cobbler pose Cardio Jumping Jack Standing Jumps Standing Jogging Standing leg raise - folded Standing leg raise folded alternate Front kicks Plank holds Pushups Squats Duration Set / Reps Week Date Workout ( Y/N) Details
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20"kicking motion. Keep legs straight and toespointed. Do not let legs touch the ground