3-4 Minuts : (30 Seconds each)
Begin with high knees ,running in one place for 21 seconds.Followed with butt kickers , with heels kicking back to touch your butt, for 21seconds. Lastly ,fully extend arms and legs in a marching position.Perform jumping marches by jumping in sequence wiith arms and legs forward and back
1 Cable Kickbacks – 3 sets X 8-12 reps each leg
(20 seconds rest)
Attach the ankle loop to your ankle. Maintain an upright position with your upper body. Grab the sides of the cable machine, and thrust your leg back, no higher than your waist level, and slowly bring it back with a slight knee bend forward to finish. The key to this movement is slowly squeezing the glutes as you thrust the leg back
2.Kettlebell overhead squats (7 to 10kg)
3 sets x 15 reps (30 Seconds rest)
Start movement holding a kettlebell with both hands at waist level. When you are ready, engage core, lift kettlebell above your head, and squat parallel to the floor. The key to this movement is engaging the stomach and locking the arms overhead and exhaling as you power up through the squat. Perform with toes slightly pointed out, shoulder-width apart. Keep the arms fully extended above your head until you have completed all the reps for that set.
3.Kettlebell Crossover Reverse Lunge (5 to 10)
3.Sets X 12 reps (30 seconds rest)
Start movement holding a kettlebell at chest level with both hands. Be sure to keep elbows tucked at sides. As you begin, take one leg back into a reverse lunge position in a 45-degree angle while maintaining an upright squat position. The key to this movement is an upright position and slowly crossing your leg in a reverse lunge while dropping the knee in a straight line down. Be sure to cross slowly to maintain your balance throughout the movement.
4.Dumbbell stiff-legged Deadlift (8 to 12 kg)
3 sets x 15 reps (30 seconds rest )
Start movement with dumbbells at waist level. Maintain a good posture with a slight bend in the knees and slowly lower the weight to the front of your calves, and return to the top of your thighs. The key to this movement is a flat back and slow and steady lowering of the weights.
5.Dynamic speed Skaters (3 to 4 kg)
3 sets x 40 to 60 second intervals (with 30 seconds rest)
Start movement with one foot forward and one foot back. As you start in motion, hop into a side lunge position, then spring off and do the same to the other side. The key to this movement is not speed, but balance and coordination.
6.Hamstring Ball Bridge (Body Weight)
3 sets X 40-Second intervals (with 20 seconds rest)
Start movement lying flat on your back with your heels resting on the top of the balance ball. As you push down on the ball with your heels, pull the ball towards you and lift your hips straight up, and then slowly bring them down and let the ball move back to the starting position. The key to this movement is keeping your shoulders flat on the ground and squeezing the glutes as you lift the hips. Slow and steady is the game.
7.Dumbbell step ups (7 to 10kg)
3 sets x 10-15 reps (20 Seconds rest)
Start movement holding dumbbell at chest level with elbows tucked in. Place one leg on a platform or bench and thrust up on to bench. The key to this movement is pushing off with the opposite toe on the floor before lifting and keeping weight on the heel on the bench when stepping down. Perform all the reps on the one side before switching legs.