1. Superman
10-15 repetitions


2. Push ups on bench/wall/floor
10-15 repetitions


3. Three way arms
10-15 repetitions


4. Rows
10-15 repetitions


5. Dips on floor/bench
10-15 repetitions


6. Squat floor reach
10-15 repetitions each leg


7. Squat reach and jump
10-15 repetitions


8. Side lunges
10-15 repetitions each leg


9. Backward lunge with front kick
10-15 repetitions each side


10. Sprinter sit-up
10-15 repetitions each side

