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Warm-up exercises
 Warm-up exercises

Neck Twisting
a. Twist head to sideward R.---------------------------------------- count 1-4
b. Return to position ------------------------------------------------- count 5-8
c. Twist head to sideward L. ---------------------------------------- count 9-12
d. Return to position ------------------------------------------------- count 13-16
e. Repeat a-d ----------------------------------------------------------- count 1-16

Trunk Twisting
a. Twist trunk to sideward R.---------------------------------------- count 1-4
b. Return to position ------------------------------------------------- count 5-8
c. Twist trunk to sideward L. ---------------------------------------- count 9-12
d. Return to position ------------------------------------------------- count 13-16
e. Repeat a-d ----------------------------------------------------------- count 1-16
 Elbow Thrusting
a. Thrust elbows backward, shoulder level and maintain this position- count 1-7
b. Return to position ------------------------------------------------- count 8
c. Repeat a-d ----------------------------------------------------------- count 1-16

Arm Circling
a. Circle the arms by moving them upward, forward, downward and backward----------- count 1-4
b. Return a-----------------------------------------------------------------------------------------------------count 5-8
c. Reverse directions of arm circling -------------------------------------------------------------------- count 9-12
d. Repeat c.-----------------------------------------------------------------------------------------------------count 13-16
 Hip Rotation
a. rotate hips to sideward R, backward, sideward L, forward------------------------------------ count 1-4
b. Return a-----------------------------------------------------------------------------------------------------count 5-8
c. Repeat a and b twice. Reverse direction of rotation--------------------------------------------- count 9-12

Knee Rotation
a. rotate the knees by moving them to sideward R, backward, sideward L, forward--------------- count 1-4
b. Return a-----------------------------------------------------------------------------------------------------count 5-8
c. Repeat a and b twice. Reverse direction of rotation, SIDEWARD l, backward, sideward R, forward--------------
---- count 9-12
Forward leg swing
a. Swing right leg forward-------------------------------------------------------------------------------- count 1
b. Swing right leg backward -----------------------------------------------------------------------------count 2
c. Repeat a --------------------------------------------------------------------------------------------------- count 3
d. Close right foot to left ---------------------------------------------------------------------------------- count 4
e. Repeat a-d with the left foot ------------------------------------------------------------------------- count 5-8
d. Repeat a-e ------------------------------------------------------------------------------------------------- count 9-16
Jumping Jack
a. Jump to stride position and clap hands overhead--------------------------------------------------------- count 1-4
b. Jump to position, arms down at the sides -------------------------------------------------------------------count 5-8
c. Repeat a and b twice. Seven times more--------------------------------------------------------------------- count 9-12

Jumping Turns
a. Jump in a place to make a quarter turn R-------------------------------------------------------- count 1-4
b. Repeat a three times more, turning R, every two counts-------------------------------------------- count 9-12
c. Repeat a but make a quarter turn L
D. Repeat a three times more, turning L, every two counts
 Clapping Hands
a. Clap hands in front without bending the arms-------------------------------------------------- count 1
b. Return arms to starting position---------------------------------------------------------------------count 2
c. Repeat a and b seven times. Push backward each time (b) is repeated------------------- count 3-16

Kicking
a. Kick R leg forward to touch R. hand---------------------------------------------------------------- count 1
b. Return R leg to starting position and repeat a seven times-----------------------------------count 2-8
c. Repeat a and b with the L foot. Reverse the arm position------------------------------------ count 9-16
 Boxing
Box continuously into the air, changing stance as desired

Three hops and Jump

a. Hop on R foot thrice--------------------------------------------------------------- count 1-3
b. Jump in place------------------------------------------------------------------------count 4
c. Hop on L foot thrice---------------------------------------------------------------- count 5-7
d. Repeat b------------------------------------------------------------------------------- count 8
e. Repeat a-d----------------------------------------------------------------------------- count 9-16