Warm Up and Cool Down Exercises

Instruction for Easy Arm Rotation

1. Stand upright with your feet hip-width apart.

2. Raise both arms together and swing them forwards in a circular motion.

3. Continue swinging both arms backwards in the same circular motion.

4. Repeat this movement.

Instructions for Standard Arm Rotation

1. Stand upright with your feet hip-width apart.

2. Raise both arms together and swing them forwards in a wide, circular motion.

3. Ensure both arms brush against your ears during the forward rotation.

4. Continue swinging both arms backwards in the same circular motion, ensuring both arms brush against your ears during the backward rotation.

Instructions for Advanced Arm Rotation

1. Stand upright with your feet hip-width apart.

2. Begin by rotating both arms in the same direction, swinging them forwards together in a wide, circular motion, ensuring both arms brush against your ears.

3. Then rotate both arms backwards together in the same wide, circular motion, ensuring both arms brush against your ears.

4. Next, rotate your arms in opposite directions. Swing your left arm forwards while simultaneously swinging your right arm backwards in a circular motion.

5. Switch directions — swing your right arm forwards while simultaneously swinging your left arm backwards in a circular motion.

6. Repeat this movement.

Instructions for Standard Chest Strap

1. Stand tall and upright with your feet shoulder-width apart.

2. Open both arms out to the sides with your palms facing forward.

3. Pull both arms backwards and repeat this movement in short, rhythmic bursts 10 times.

Instructions for Standard Neck Mobility

1. Stand tall and upright with your feet shoulder-width apart and place both hands behind your glutes.

2. Keep your head facing forward as your starting position.

3. Slowly turn your head to the left, then back to the centre.

4. Slowly turn your head to the right, then back to the centre.

5. Slowly tilt your head upwards, then back to the centre.

6. Slowly tilt your head downwards, then back to the centre.

7. Repeat this movement.

Instructions for Standard Shoulder Mobility

1. Stand tall and upright with your feet shoulder-width apart.

2. Slowly roll both shoulders forward in a circular motion, completing 10 rotations.

3. Slowly roll both shoulders backward in a circular motion, completing 10 rotations.

Instructions for Standard Side Stretches

1. Stand tall and upright with your feet shoulder-width apart.

2. Slowly bend your body to the left while raising your right arm up and over your head, reaching towards the left side, and place your left hand on your left hip for support.

3. Hold the stretch briefly, then return to the upright position.

4. Slowly bend your body to the right while raising your left arm up and over your head, reaching towards the right side, and place your right hand on your right hip for support.

5. Hold the stretch briefly, then return to the upright position.

6. Repeat this movement.

Instructions for Easy Leg Swing Forward & Backward

1. Stand tall and upright with a wall or the back of a chair beside you for support.

2. Shift your weight onto one leg, keeping it firmly on the ground.

3. Swing your other leg forward to about 45 degrees, then swing it backward to about 45 degrees in a smooth, controlled motion.

4. Repeat this swinging movement, then switch to the other leg.

Instructions for Standard Leg Swing

1. Stand tall and upright with a wall or the back of a chair beside you for support.

2. Shift your weight onto one leg, keeping it firmly on the ground.

3. Swing your other leg forward to about 90 degrees, then swing it backward to about 90 degrees in a smooth, controlled motion.

4. Repeat this swinging movement, then switch to the other leg.

Instructions for Advanced Leg Swing

1. Stand tall and upright with a wall or the back of a chair beside you for support.

2. Shift your weight onto one leg, keeping it firmly on the ground.

3. Swing your other leg forward to about 90 degrees, then bend your knee and kick your heel up towards your glutes as you swing it backward to about 90 degrees in a smooth, controlled motion.

4. Repeat this swinging movement, then switch to the other leg.

Instructions for Easy Leg Swing Side to Side

1. Stand tall and upright facing a wall or the back of a chair for support.

2. Shift your weight onto your left leg, keeping it firmly on the ground.

3. Swing your right leg from left to right in front of your body in a smooth, controlled motion.

4. Repeat this swinging movement, then switch to your left leg and repeat the same movement.

Instructions for Standard Leg Swing Side to Side

1. Stand tall and upright facing a wall or the back of a chair for support.

2. Shift your weight onto your left leg, keeping it firmly on the ground.

3. Swing your right leg inwards across your body, keeping your knee softly bent.

4. Swing your right leg outwards to the side, lifting it as high as comfortably possible.

5. Repeat this swinging movement, then switch to your left leg and repeat the same movement.

Instructions for Advanced Leg Swing Side to Side

1. Stand tall and upright with your hands on your waist.

2. Shift your weight onto your left leg, keeping it firmly on the ground.

3. Swing your right leg inwards across your body, keeping your knee softly bent.

4. Swing your right leg outwards to the side, lifting it as high as comfortably possible.

5. Repeat this swinging movement, then switch to your left leg and repeat the same movement.

Instructions for Easy Side to Side Shuffle (Steps Shuffle)

1. Stand tall and upright, looking forward with both fists clenched at chest level.

2. Lift your left foot off the ground and step it out to the left, then lift your right foot and bring it to meet your left foot.

3. Lift your right foot off the ground and step it out to the right, then lift your left foot and bring it to meet your right foot.

4. Repeat this movement.

Instructions for Standard Side to Side Shuffle

1. Stand tall and upright, looking forward with both fists clenched at chest level, keeping your knees slightly bent throughout the movement.

2. Lift your left foot off the ground and take two lateral steps to the left, bringing your right foot to meet your left foot after each step.

3. Lift your right foot off the ground and take two lateral steps to the right, bringing your left foot to meet your right foot after each step.

4. Repeat this movement.

Instructions for Advanced Side to Side Shuffle (Fast Side Shuffle)

1. Stand tall and upright, looking forward with both fists clenched at chest level, keeping your knees slightly bent throughout the movement.

2. Lift your left foot off the ground and take two lateral steps to the left, bringing your right foot to meet your left foot after each step, swinging your arms naturally as you move.

3. Lift your right foot off the ground and take two lateral steps to the right, bringing your left foot to meet your right foot after each step, swinging your arms naturally as you move.

4. Perform this movement at a higher speed than the Standard level.

5. Repeat this movement.

Instructions for Easy Stand Hip Rotation with support (Abduction)

1. Stand tall and upright with your left hand holding onto a wall or the back of a chair for support.

2. Shift your weight onto your left leg, keeping it firmly on the ground.

3. Lift your right leg up to about 45 degrees in front of your body.

4. Swing your right leg outwards to the right side, then swing it back inwards across your body in a smooth, controlled motion.

5. Repeat this swinging movement, then switch sides by holding the support with your right hand and repeating the movement with your left leg.

Instructions for Standard Stand Hip Rotation (Abduction)

1. Stand tall and upright, using a wall or the back of a chair for support if needed.

2. Shift your weight onto your left leg, keeping it firmly on the ground.

3. Lift your right knee up to 90 degrees in front of your body, then rotate it outwards to the side.

4. Lower your leg and repeat this movement, then switch to your left leg and repeat the same movement.

Instructions for Advanced Stand Hip Rotation (Abduction)

1. Stand tall and upright with your hands on your waist, without any wall or chair support.

2. Shift your weight onto your left leg, keeping it firmly on the ground.

3. Lift your right knee up to 90 degrees in front of your body, then swing it outwards to the side at the same height.

4. Lower your leg back down and jog on the spot briefly before switching to your left leg.

5. Lift your left knee up to 90 degrees in front of your body, then swing it outwards to the side at the same height.

6. Lower your leg back down and jog on the spot briefly before switching back to your right leg.

7. Repeat this movement.

Instructions for Easy Stand Hip Rotation with support (Adduction)

1. Stand tall and upright with your left hand holding onto a wall or the back of a chair for support.

2. Shift your weight onto your left leg, keeping it firmly on the ground.

3. Lift your right leg out to the side at about 45 degrees.

4. Swing your right leg inwards across your body, then swing it back outwards to the side in a smooth, controlled motion.

5. Repeat this swinging movement, then switch sides by holding the support with your right hand and repeating the movement with your left leg.

Instructions for Standard Stand Hip Rotation (Adduction)

1. Stand tall and upright, using a wall or the back of a chair for support if needed.

2. Shift your weight onto your left leg, keeping it firmly on the ground.

3. Lift your right knee out to the side at 90 degrees, then rotate it inwards to the front of your body.

4. Lower your leg back down, then switch to your left leg and repeat the same movement.

5. Repeat this movement.

Instructions for Advanced Stand Hip Rotation (Adduction)

1. Stand tall and upright with your hands on your waist, without any wall or chair support.

2. Shift your weight onto your left leg, keeping it firmly on the ground.

3. Lift your right knee out to the side at 90 degrees, then swing it inwards to the front of your body at the same height.

4. Lower your leg back down and jog on the spot briefly before switching to your left leg.

5. Lift your left knee out to the side at 90 degrees, then swing it inwards to the front of your body at the same height.

6. Lower your leg back down and jog on the spot briefly before switching back to your right leg.

7. Repeat this movement.

Instructions for Easy Stationary Jogging

1. Stand upright with your feet hip-width apart.

2. Begin by shifting your weight gently from one foot to the other, lifting each foot just slightly off the ground — only by a few centimeters.

3. At the same time, swing your arms alternately (left then right) in a relaxed, natural motion, as if you are walking.

Instructions for Standard Stationary Jogging

1. Maintain a similar posture from the easy stage.

2. Lift your feet higher off the ground.

3. Swing your arms alternately with more speed to match the rhythm of your legs.

Instructions for Advanced Stationary Jogging

1. From the standard stage, drive your knee upwards towards your chest with each step. Aim to bring each knee up to hip height or higher.

2. Maintain an upright posture by looking straight ahead while jogging.

3. Swing your arms with more force to maintain your balance and rhythm.

Instructions for Easy Step Jacks

1. Start by standing with your feet hip-width apart.

2. Step one foot out to the side while spreading your arms outwards.

3. Bring that foot back in while lowering your arms back to your sides. Keep one foot anchored at all times.

4. Alternate the stepping foot and repeat this movement.

Instructions for Standard Jumping Jacks

1. Start by standing with your feet hip-width apart.

2. Jump while spreading your legs outwards to the sides and raise your arms outwards and upwards until your hands meet above your head.

3. Jump again while bringing your legs back together so the sides of your feet touch and lower your arms back down to your sides.

4. Repeat this movement for each repetition.

Instructions for Advanced Jumping Jacks

1. Start by standing with your feet hip-width apart.

2. This follows the same leg movements as the Standard Jumping Jack, but with a variation in arm movements every two jumps.

3. For your first jump, raise your arms outwards to shoulder height, keeping your elbows straight, so that your arms form a T-shape with your body.

4. For your second jump, lower your arms back down to your sides as you bring your legs together.

5. For your third jump, raise your arms all the way up until your hands meet above your head, as in the Standard Jumping Jack.

6. For your fourth jump, lower your arms back down to your sides as you bring your legs together.

7. Repeat this 4-step process to perform the Advanced Jumping Jack.

Instructions for Breathing Exercises

1. Stand tall and upright with your feet shoulder-width apart.

2. Take a deep breath in slowly through your nose and breathe out slowly through your mouth.

3. You may open your arms wide as you breathe in, then bring them back in as you breathe out.

Instructions for Easy Calf Stretch (Standing Calf Stretch)

1. Stand about 1 metre away from a wall with both hands resting on the wall for support.

2. Step your right leg forward and bend your right knee, while keeping your left leg straight behind you with your heel flat on the floor.

3. Hold this position and feel the stretch in your left calf.

4. Switch legs by stepping your left leg forward and bending your left knee, while keeping your right leg straight behind you with your heel flat on the floor.

5. Hold this position and feel the stretch in your right calf.

Instructions for Standard Calf Stretch (Push up Calf Stretch)

1. Start in a straight-arm plank position with both hands flat on the floor directly below your shoulders.

2. Place your right ankle on top of your left heel, stacking your feet on top of each other.

3. Hold this position and feel the stretch in your left calf.

4. Switch by placing your left ankle on top of your right heel.

5. Hold this position and feel the stretch in your right calf.

Instructions for Easy Hamstring Stretch (Seated Hamstring Stretch)

1. Sit on the floor with both legs extended straight out in front of you.

2. Hinge forward from your hips, reaching your hands towards your toes or holding onto your ankles.

3. Keep your back straight and avoid rounding it throughout the stretch.

4. Hold this position and feel the stretch in your hamstrings.

Instructions for Standard Hamstring Stretch (Single Leg Hamstring Stretch)

1. Sit on the floor with your right leg extended straight out in front of you and your left leg bent with your knee pointing outward and the sole of your left foot resting against the inner thigh of your right leg.

2. Hinge forward from your hips, placing one hand on your right thigh and reaching your other hand towards your right foot or ankle.

3. Keep your back straight and avoid rounding it throughout the stretch.

4. Hold this position and feel the stretch in your right hamstring.

5. Switch sides by extending your left leg straight out and bending your right leg, then repeat the stretch on the other side. straight out and bending your right leg, then repeat the stretch on the other side.

Instructions for Advanced Hamstring Stretch (Lying down Single Leg Hamstring Stretch)

1. Lie flat on your back with both legs extended straight out on the floor.

2. Loop a resistance band or towel around your right foot.

3. Slowly lift your right leg up towards the ceiling, holding both ends of the resistance band or towel with your hands.

4. Gently pull the band or towel towards you to deepen the stretch, and hold this position.

5. Feel the stretch in your right hamstring, then slowly lower your leg back down.

6. Switch sides and repeat the stretch on the other leg.

Instructions for Standard Inner Thigh Stretch

1. Stand with your feet wider than shoulder-width apart.

2. Slowly lean your body to the right, bending your right knee while keeping your left leg straight.

3. Hold this position for 20 seconds and feel the stretch in the inner thigh of your left leg.

4. Switch sides by leaning to the left, bending your left knee while keeping your right leg straight.

5. Hold for 20 seconds and feel the stretch in the inner thigh of your right leg.

Instructions for Easy Quads Stretch (Lying Down Quad Stretch)

1. Lie face down on the floor with both legs extended straight out.

2. Bend your right knee and bring your right foot up towards your bottom, holding onto your right foot with your right hand.

3. Hold this position and feel the stretch in your right quad.

4. Slowly lower your leg back down and switch sides, repeating the stretch on the other leg.

Instructions for Standard Quads Stretch (Standing Quad Stretch)

1. Stand tall and upright with one hand resting on the wall for support.

2. Bend your right knee and bring your right foot up towards your bottom, holding onto your right foot with your free hand.

3. Keep your knees close together throughout the stretch.

4. Hold this position and feel the stretch in your right quad.

5. Slowly lower your leg back down and switch sides, repeating the stretch on the other leg.

Instructions for Easy Chest Stretch

1. Stand tall and upright with both arms opened wide and extended straight out to your sides, palms facing forward.

2. Slowly move both arms backwards and hold this position.

3. Feel the stretch across your chest.

Instructions for Standard Chest Stretch (Doorway Chest Stretch)

1. Stand next to a wall, doorway, or pillar and place your right hand on the surface at shoulder height, with your fingers pointing backwards behind you.

2. Slowly lean your body forward until you feel the stretch across your chest.

3. Hold this position for 15-20 seconds, then relax.

4. Repeat on the other side with your left hand.

Instructions for Advanced Chest Stretch (Arms Backwards Stretch)

1. Stand tall and upright with your back straight.

2. Reach both arms behind your back and clasp your hands together, with your palms facing your back.

3. With your arms remaining behind your back, slowly straighten your arms and lift your hands upwards away from your body.

4. Feel the stretch across your chest and hold this position.

Instructions for Standard Forearm Stretch

1. Stand tall and upright and raise one arm straight out in front of you at shoulder height.

2. Point your fingers upwards with your palm facing outward away from you, then use your other hand to gently grab your fingers and pull them back towards your body. Hold this position and feel the stretch in your forearm.

3. Next, point your fingers downwards with your palm facing towards you, then use your other hand to gently grab your fingers and pull them back towards your body. Hold this position and feel the stretch in your forearm.

4. Repeat on the other arm.

Instructions for Standard Shoulder Stretch

1. Stand tall and upright, then bring one straight arm across your chest.

2. Use your opposite arm to hold onto the elbow or upper arm and gently pull it towards your body. Hold this position and feel the stretch in your shoulder.

3. Repeat on the other arm.

Instructions for Easy Side Stretch (Feet apart)

1. Stand tall and upright with your feet shoulder-width apart.

2. Inhale and raise both arms straight up above your head with your palms pressed together.

3. Exhale and slowly bend your body to the left, keeping your body from bending forward. Hold this position and feel the stretch along your right side.

4. Return to the centre and repeat on the other side.

Instructions for Standard Side Stretch (Feet together)

1. Stand tall and upright with your feet together.

2. Inhale and raise both arms straight up above your head with your palms pressed together.

3. Exhale and slowly bend your body to the left, keeping your body from bending forward. Hold this position and feel the stretch along your right side.

4. Return to the centre and repeat on the other side.

Instructions for Easy Torso Rotation (Seated Torso Rotation)

1. Sit on the front part of a sturdy chair with your back straight.

2. Slowly rotate your body to one side and hold onto the back of the chair to deepen the stretch.

3. Hold this position and feel the stretch along your torso.

4. Return to the centre and repeat on the opposite side.

Instructions for Standard Torso Rotation (Standing Torso Rotation)

1. Stand tall and upright with your feet shoulder-width apart, keeping your legs planted firmly on the ground with your knees straight.

2. Slowly rotate your body to one side, allowing your hands to naturally rest on your opposite hips as you turn, with your arms slightly crossed in front of you.

3. Hold this position and feel the stretch along your torso.

4. Return to the centre and repeat on the opposite side.

Instructions for Standard Triceps Stretch

1. Stand tall and upright.

2. Raise your left arm and bend your elbow, bringing it up towards the back of your head.

3. Use your right hand to gently pull your left elbow further back and hold this position. Feel the stretch in your left tricep.

4. Repeat on the other arm.