Exercise Set A and B should be done alternately. Students should be able to complete 5-7 sets of both, or (4 sets for graduating students)
Salutation Sun Strech X 3
Plank (30s / 60s / 90s)
Wall Sit (30s / 60s / 90s)
Crunches (20/ 40/ 60)
Warrior 1, 2, 3 streches X 3
Pushup (10/ 20/ 30)
Jump Squats (10/ 20/ 30)
Bird of Paradise X 3
Maximum pull ups (student who can't do pull ups should do assisted pull ups with a friend helping them hold their legs) Aim for at least 5.
Maximum Dips (students who can't do pull ups should hold the top of the dip position for as long as they can. (20s / 40s/ 60s)