Day Warm -up Main Workout Cool down

1 Dynamic Stretching Day 1: Lower Body Strength and Abs Static Stretching
 Knee Hugs Workout
 Quad Stretch  High Knee Taps
 Ankle Hugs  Russian Twists
 Leg Raises
 Hip Raises
 Flutter Kicks

2 Dynamic Stretching Day 2: Tight Core & Arms Workout Static Stretching
 Knee Hugs  Inch worm with Push-ups
 Quad Stretch  Up and Down Plank
 Ankle Hugs  Reverse Plank Knee Tuck
 Bird Dog
 Downward Dog Knee Tuck

3 Dynamic Stretching Day 3: Cardio Workout Static Stretching

 Knee Hugs  High Knees
 Quad Stretch  Switching Lunges
 Ankle Hugs  Mountain Climbers
 Side to Side Squat Jumps
 Ins and Outs Rest