Circuit 1 Outdoor

  1. Warmup: slow jogging 
  2. Rotations: hips, shoulders, neck
  3. Balance: tree pose, feet in one line: eyes closed 
  4. Stretching: legs, back shoulders
  5. Cardio: jumpings with arm moves, jumping back, sides l/r
  6. Breathing
  7. Coordination walk jog back wards
  8. Shake loose 

Circuit 2: Functional movements 

  1. Stairs
  2. Stretch on stairs hamstring
  3. Stretch on stairs calf muscles 
  4. Stretch on stairs hip flexors
  5. Walk to work park car bit further 
  6. Make your smoothie 
  7. Standing or walking phone calls
  8. Walking meeting

 

Circuit 3. Indoor in active space

  1. Skipping rope or without
  2. Planking front plus push ups 
  3. Planking back plus dipping 
  4. Planking side l/r plus arm or leg movements  
  5. Wall-sit plus arm movements 
  6. Pull ups at pullup bar plus stretch
  7. Core at Swiss ball or on yogamat back
  8. Core front

Circuit 4 Deskercises sit

  1. Rotation neck up down
  2. Rotation neck side to side
  3. Rotation neck left to right
  4. Rotation eyes make flower pattern clock wise
  5. Rotation eyes make flower pattern anti clock wise
  6. Rotation shoulders 
  7. Up and down shoulders while breathing out with down and in with up
  8. Twists both arms touch side chair left <> right

Circuit 5 Deskercises in sit: Spine

  1. Twists arms stretched horizontal to l<>r
  2. Side bends arm up ear level bend l <>r
  3. Up down. Arms up reach out up inhale and slowly bend down to touch toes exhale
  4. Cat cow: sit straight bend back <> hollow
  5. Make spine long like a line pull up 
  6. Posture check: shoulders low
  7. Posture check: sit up straight 
  8. Massage back with two hands

Circuit 6 Deskercises legs in sit

  1. Lift both legs up down 8 x
  2. Lift both legs hold whilst twisting ankles 8xl-8xr
  3. Alternate legs up down 8 x
  4. Hold chair to sides and "not sit" let 10 cm 8 sec
  5. Pull leg to chest and hold with both arms l/r 8 sec
  6. Pull both legs up and hold bring head to knees
  7. Sit wide legged 8'
  8. Move both knees l/r 8 x

Circuit 7 Exercises legs with Chair

  1. hold back of chair > squatting 8x
  2. hold back of chair > raise leg up-dow l/r 8x  
  3. hold back of chair > raise leg hold 8 sec l/r
  4. hold back of chair >  leg rotations sideways > l/r 4x clock wise - 4x anti clock wise 
  5. hold back of chair >leg rotations backwards > l/r 4x clock wise - 4x anti clock wise 
  6. hold chair with one hand > tree balance pose 8 sec l/r
  7. hold chair with one hand > pull up under leg 8 sec l/r
  8. hold chair with both hand at arm sides > planks all directions moves 8 X holds 8 sec

Circuit 8 Relaxing and Unwinding 

  1. Breathing 
  2. PMR 
  3. Do nothings
  4. Letting go Meditation Dr. Joe Dispensa 
  5. Mindfull tea
  6. Hammock
  7. Mindfull walk
  8. Listen nature sounds Forrest-River-Sea