Week 3 • Day 2
Exam Energizer
Cardio, Blood Flow, Mental Clarity
25 mins
Follow prescribed rests; focus on clean form over speed.
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Spot jogging REST0s TEMPOeasy NOTESLight movement; nasal breathing. | 1 | 2 min | 0s | easy | Light movement; nasal breathing. |
Neck rotations REST0s TEMPOsmooth NOTESSlow circles; release tension. | 1 | 10 each side | 0s | smooth | Slow circles; release tension. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Step jacks REST30s TEMPOsteady NOTESLow impact cardio; steady rhythm. | 2 | 40 | 30s | steady | Low impact cardio; steady rhythm. |
Standing knee raises REST30s TEMPOcontrolled NOTESEngage core lightly. | 2 | 20 | 30s | controlled | Engage core lightly. |
Wall push ups REST30s TEMPO2-1-2 NOTESEasy pace; posture focus. | 2 | 12 | 30s | 2-1-2 | Easy pace; posture focus. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Bhastrika REST0s TEMPOrhythmic NOTESIncrease alertness. | 1 | 25 breaths | 0s | rhythmic | Increase alertness. |
Anulom Vilom REST0s TEMPOslow NOTESBalance breathing; calm mind. | 1 | 3 min | 0s | slow | Balance breathing; calm mind. |
Bhramari REST0s TEMPOslow NOTESReduce exam anxiety. | 1 | 6 rounds | 0s | slow | Reduce exam anxiety. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Seated relaxation stretch REST0s TEMPOslow NOTESSlow breathing; mental calm. | 1 | 5 min | 0s | slow | Slow breathing; mental calm. |
