Muscle strengthening

Warm up:

1. Stretching up to down

2. Jumping jacks

3. Breathing exercise

Proper exercise 1:

1. Curl Ups

Curl-ups, also called crunches, increase abdominal strength and core strength. This includes the
lower and upper abdominal muscles, in addition to the erector spinae muscles of the lower back.
The gluteal muscles are also engaged during curl-ups. Curl-ups help to build visible abs and improve
cardiovascular endurance.

2. Burpee

With burpees, the focus is on a full-body calisthenics workout that aims to build muscle strength
and endurance in both your lower and upper body. A standard burpee exercise works to
strengthen the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders.

3. Push ups

Traditional push-ups are beneficial for building upper body strength. They work the triceps,
pectoral muscles, and shoulders. Using proper form, they can also strengthen the lower back and
core by engaging (pulling in) the abdominal muscles. Push-ups are a fast and effective exercise for
building strength.

4. Bodyweight Squats

Bodyweight squats are a great way to increase strength in your lower body. Squats primarily
strengthen your quads, hip flexors, and glutes. They also get some help from your hamstrings,
calves, abdominals, and lower back to complete the movement properly and safely.

5. Calf raise

Standing calf raises activate the two muscles that run down the back of the lower leg: the
gastrocnemius and soleus. These muscles are integral in ankle flexion and extension, propelling
running and jumping.
 6. Vertical Jumps

The vertical jump is a plyometric exercise that focuses and increases the strength of our lower-
body. The jumping muscles used include the quads, hamstrings, glutes and calves.

7. Power kicks

This exercise increases lower body and core strength and improves the flexibility of the hamstrings.
Keep the movement fast to get the heart pumping and burn even more calories.

8. Switch kicks

The scissor kick exercise works your core muscles, glutes, quads and adductors. Engaging your core
muscles is what allows you to “flutter” your legs up and down. The core muscles include the rectus
abdominis, obliques, transverse abdominis, and the hip flexors.

9. Power lunges

Lunges use large lower-body muscles, including the glutes, hamstrings, and quadriceps. This
strength-building move can help correct muscle imbalances, increase flexibility, and boost
metabolism.

10. Squat jumps

Squat Jumps target quads, hamstrings, glutes and calves while also toning the ab and back muscles.
During squat jumps, you are forced to balance your body weight, which results in a stronger core
from the intensified muscle stabilization. In addition, squat jumps allow for better posture.

11. Standing squats

Squatting helps shape up your legs and butt since it targets the glute and inner thigh muscles. As
your buttocks become firm, your posture and balance might improve.

Cool down:

1. Butterfly stretch

2. Child’s pose

3. Cobra stretch

4. Toe touch
5. Hamstring stretch

6. Calf stretch

7. Side stretch