Week 3 • Day 1
Exam Energizer
Full Body, Energy, Focus
25 mins
Follow prescribed rests; focus on clean form over speed.
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Marching in place REST0s TEMPOsteady NOTESWake up body; relaxed breathing. | 1 | 2 min | 0s | steady | Wake up body; relaxed breathing. |
Arm swings REST0s TEMPOsmooth NOTESOpen chest; loose shoulders. | 1 | 30s | 0s | smooth | Open chest; loose shoulders. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Bodyweight squats REST30s TEMPO2-1-2 NOTESEasy reps; don’t rush. | 2 | 12 | 30s | 2-1-2 | Easy reps; don’t rush. |
Incline push ups REST30s TEMPO2-1-2 NOTESComfortable angle; no strain. | 2 | 10 | 30s | 2-1-2 | Comfortable angle; no strain. |
Pull Ups REST45s TEMPO2-1-2 NOTESFocus on form or use a band | 2 | 10 | 45s | 2-1-2 | Focus on form or use a band |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Bhastrika REST0s TEMPOrhythmic NOTESEnergizing breaths; sit tall | 1 | 30 breaths | 0s | rhythmic | Energizing breaths; sit tall |
Anulom Vilom REST0s TEMPOslow NOTESCalm breathing; eyes closed. | 1 | 3 min | 0s | slow | Calm breathing; eyes closed. |
Bhramari REST0s TEMPOslow NOTESGentle humming; relax mind. | 0 | 5 rounds | 0s | slow | Gentle humming; relax mind. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Full body stretch REST0s TEMPOslow NOTESNeck, shoulders, legs. | 1 | 5 min | 0s | slow | Neck, shoulders, legs. |
