Smile, life is beautiful!

PRETEND JUMP ROPE

Intensity :
20
Seconds
Set 1 of 3

Extend your arms like you’re
holding a skipping rope and
jump up and down.

Jumping Jack

Intensity :
20
Seconds
Set 1 of 3

Jump in place as you widen your
stance and bring your arms up over
your head, then return to starting
position.

HEEL-BUTTOCKS

Intensity :
20
Seconds
Set 1 of 3

With back straight, kick heels up
towards buttocks, alternating feet
in a dynamic movement.

Run in place, knees high

Intensity :
20
Seconds
Set 1 of 3

Run on the spot, lifting knees
high and swinging arms in front
and in back.

It’s starting to pay off, take it to the max!

Jogging

Intensity :
1
Minute
Set 1 of 8

Walk

Intensity :
1
Minute
Set 1 of 8

We're with you… not physically, but in spirit!

Legs and Abdominals

20
Seconds
Set 1 of 2

Bend front knee while keeping
back leg straight; tighten buttocks.

Back of Thigh

20
Seconds
Set 1 of 2

Standing, bring one knee up
towards opposite shoulder
to feel stretch in buttocks.

Front of Thigh

20
Seconds
Set 1 of 2

Keeping back straight, hold ankle
behind buttocks and push pelvis forward.

Neck

20
Seconds
Set 1 of 2

Look straight ahead without
lowering chin. Bring ear towards
shoulder without lifting shoulder.

Congrats!
Did you enjoy Go with the Flow ?
Share your experience!