Training Session	Examplesof SomeExercises
Warm-up 1 (joint mobility) Warm-up 2 (TABATA)	Ankle circles, wrist, march in place, arm circles, bird/dog, t-spine rotation, child pose Jumping jacks, run, air squat, light skip, crunch, bridge, plank
TABATA	Weighted squat, thruster, burpees, lunges, lateral raises, step up
AMRAP	12 lunges 15 Russian swings 10 crunches with kettlebell 16 mountain climbers
COOL-DOWN	Standing upper body stretching Sitting or lying lower body stretching