1. Swiss bal 

• Stretching front of body all muscles.
• Strengthen abdominal muscles in the safest and most effective way. Why: the position lying on the ball has several  huge benefits: 1. inhibits m. Iliopsoas, 2. supports back fully softly, 3. the angle - below horizontal - encourage harder workout for abdominal muscles

Duration exercise: 2 minute

2. Rebounding

• Easy and happy exercising. Ideal pick me up
• Total body workout
• Enhances your cardiovascular health, supports lymphe system flow, and aids in weight loss
• Boosts metabolism, burns calories, and strengthens the heart muscle. More benefits: 
• Low impact. Research reveals that exercising on a trampoline reduces approximately 80% of the force exerted on your joints compared to walking/running on pavement
• Relaxation. Just a few minutes of bouncing can make a big difference to your health and happiness. Light bouncing can increase blood flow to underused muscles and loosen and release overused ones, plus it helps the body release endorphins (your brain’s natural calming aid, they make us feel good).
• Being in your body and getting out of the business in your head comes naturally as you bounce, and it can help clear your mind and decrease tension.
• Lymphe function. Rebounding causes the valves in the lymphatic system to open and close simultaneously, increasing lymph flow as much as 15x. This boosts immunity, removes toxins, and help slow down the aging process. 

Duration exercise: 2 minutes

3. Warrior pose

Warrior pose offers multiple benefits:

• Strengthens Muscles: Engages and strengthens leg, core, and upper body muscles.
• Enhances Balance: Promotes stability and balance, improving posture and coordination
• Increases Flexibility: Stretches and lengthens muscles, particularly in the hips, chest, and shoulders.
• Improves Concentration: Requires focus and mental clarity, helping to develop mindfulness and stress relief.
• Boosts Confidence: The empowering stance can evoke a sense of strength and confidence, translating into overall well-being.

Duration exercise: 20- 60 sec

4. Half moon pose 

Half moon pose provides numerous benefits:

• Strengthens Muscles**: Engages and strengthens the legs, core, and upper body muscles, especially the glutes, hamstrings, and obliques.
• Improves Balance: Enhances balance and stability by challenging the body to maintain equilibrium while balancing on one leg.
• Increases Flexibility: Stretches and lengthens the hamstrings, calves, and outer hips, promoting flexibility and mobility.
• Calms the Mind**: Focusing on balance and breathing can have a meditative effect, promoting relaxation and stress relief.
• Boosts Body Awareness**: The asymmetrical nature of the pose requires heightened body awareness and proprioception, improving overall coordination and posture.

Duration exercise: 2 minute 

6. Weaving with a football trough cones 

Improve cardio, agility, quickness, balance and coordination, fun and challenging 

Duration exercise: 1 minute

7. Standing leg rotations left & right leg

Standing leg rotations offer several benefits:

• Strengthens Muscles: Engages and strengthens leg muscles, including the quadriceps, hamstrings, and glutes.
• Improves Balance: Enhances balance and stability by challenging your body to maintain equilibrium while rotating.
• Increases Flexibility: Stretches and loosens the hip joints, promoting flexibility and mobility.
• Improves Joint Health: Gentle rotation can help lubricate and maintain the health of knee and hip joints.
• Boosts Blood Flow: Stimulates blood circulation in the lower limbs, reducing the risk of conditions like deep vein thrombosis.

Duration exercise: 30 seconds 

8. Pull-ups 

Strengthen the Muscles In Your Chest, Shoulders, Arms, and Core. Pull-ups are super challenging, but like many things in life, the rewards are well worth the effort, which is why doing pull-ups regularly is one of the best ways to boost your fitness.

Pull-ups are one of the most effective back-strengthening exercises, plus one of the best exercises to improve grip strength and strengthen the forearms and extrinsic and intrinsic muscles in the hand and wrist 

Duration exercise: 30 seconds