WARM UP EXERCISE

 JOGGING ON THE SPOT- 20 SECONDS

 ARM SWINGS- 30 SECONDS
 LUNGES- 30 SECONDS
 SQUAT- 30 SECONDS

CONDITIONING EXERCISE

 SQUAT JUMP- 30 SECONDS

 JUMPING JACK- 30 SECONDS
 INVISIBLE JUMP ROPE-20 SECONDS

COOL DOWN

 WALK ON THE SPOT- 30 SECONDS

 UPPER BODY STRETCH- 30 SECONDS

BENEFITS AND IMPORTANCE

WARM UP A warmup gradually revs up your

cardiovascular system by raising your
body temperature and increasing
blood flow to your muscles. Warming
up may also help reduce muscle
soreness and lessen your risk of
injury. Cooling down after your
workout allows for a gradual recovery
of pre exercise heart rate and blood
pressure.
CONDITIONING Body conditioning improves
endurance, increases flexibility, and
establishes a balanced, stable
physique. These valuable exercises
offer a wealth of positive benefits to
your overall health and fitness level.
Regularly do these moves to build
power, coordination, and speed.
COOL DOWN Cooling down after your workout
allows for a gradual recovery of pre
exercise heart rate and blood
pressure. Cooling down may be most
important for competitive endurance
athletes, such as marathoners,
because it helps regulate blood flow.