Mobility

Exercise
Week - 4
Morning
Routine

• Jumping Jacks or
Body Jump rope
Warm-up • 40*3 Sets

Stretching

Cardio

Step Ups (with Weights)

Seconds 40

Squat Drop
Reps 25

Power Punch
Seconds 30

Side Jog
Reps 20
Modified Burpees (Elbow to Knees)
Reps 20
 Abs Workout

High Plank + Plank Side Walk

No Rest
Seconds 40 + 15

Mountain Climber + Plank

Reps & Seconds 15 + 25 - 30

No Rest
Pelvic Bridge
Seconds Hold 30

Super Man
Seconds Hold 15 - 20

Walking 3Kms (within 30mins)

Steps Jog

Mobility Exercise
Week - 4
Evening
Routine

Body •Skipping or Jumping

Jacks
Warm-up •40*3 Sets

Stretching

Basic 4 work-out

Walking 3Kms (within 30mins)

Leg Stretching