This document contains a workout routine consisting of three parts: warm up exercises, joint mobility exercises, and specific exercises targeting different body parts. The warm up section lists 8 running and jumping exercises. The joint mobility section lists 8 exercises to rotate and mobilize different joints like the neck, shoulders, hips, and ankles. Finally, the specific part section lists 8 chest, back, and arm exercises like push ups, curls, and chest presses.

1. WORKSHEET
WARM UP
STRETCHING
RUNNING
WARM
UP
EXERCISES
1.In a bench you move your feet
to ten times.
2.You jump ten times.
3.You jump and try to touch your
knees with your elbows.
4.You run and jump 360 degrees.
5.You run laterally and while you
cross your feet.
6.Sprint and ten skipping up
(knees up)ten times
7.You close your eyes and when
you listen the whisthe you rotate
and so fast 10 meters
8.1st exercice (10 times) –sprint
10 meters.
1.”On feet” You take your right
foot and try to put it in your hip.
2.”On feet” You put your feet
together and bend your trunk.
3.”On feet” you put tor feet in the
same line and bend the fordward
knee.
4.You take your right foot while
you bend your right leg.
5.”Sit down”- “On the floor”. You
put your feet together
.(Butterfly).
6.You put one leg straight and
other back and you try to lie back
ward.
7.You put your legs straight and
you try to bend your trunk.
8.You are on feet and put your
feet over one wall.
DRAWS

2. JOINT MOBILITY
SPECIFIC PART
1.We must rotate our joints.
(Neck)
2.Shoulders
3.Elbows
4.Wrists
5.Hips
6.Knees
7.Anckles
8.Fingers
1.Push up
2.Curl up
3.Cable fly
4.Chestpress
5.Chin up
6.Pull over
7.Curl of biceps
8. French press