Stretches

1.                  head rolls

2.                shoulder shrugs

3.                arm circles right/left

4.                arms across the body right/left

5.                elbows to the sky right/left

6.                trunk rolls

7.                toe touch

8.                right over left

9.                left over right

10.            right toe touch

11.             left toe touch

12.            down the middle

13.            lean to the right

14.            lean to the left

15.            sit down right toe touch

16.            sit down left toe touch

17.            sit down middle

18.            right leg in

19.            left leg in

20.          butterflies

21.            sit down legs together toe touch

22.          hollywood right

23.          hollywood left

24.          stand up toe to the sky right

25.          calves right/left (toe to sky)

26.          quads right/left

27.          ankle rolls right

28.          ankle rolls left

29.          sit ups (add one every time)

30.          push ups (add one every time)

Warm-ups

1.      high knee

2.    butt kicks

3.    kari oki

4.    leaps

5.    sprint

6.    lunges

7.    heel walks

8.    toe walks