Benefits: 1. Elbow-to-Knee (Alternating) Engages your core, boosts coordination, and activates your abs and hip flexors. Great for warming up the midsection. 2. High Knees with Clap (Alternating) Increases heart rate, improves balance, and enhances lower body mobility. Helps activate legs and core while improving rhythm and agility. 3. Combined Sequence A full-body dynamic warm-up that activates your abs, legs, and shoulders while improving coordination and endurance. How many times? As shown ab

Benefits: 1. Step Jack A low-impact version of jumping jacks that improves coordination, heart health, and circulation. Perfect for warming up without added stress on the joints. 2. Toe Tap Engages the core, improves balance, and boosts lower body coordination. Great for activating legs and stability before a workout. 3. Knee Tap Improves flexibility and activates hip flexors while engaging the core. Helps with coordination and mobility in the lower body. 4. High Kick / Toe Reach Enhances hamstr

Bird Dog Exercise: 10 Variations From Beginner to Advanced. (video &