Jumping Jacks / Jump Rope

1 set × 5-15min

Dynamic Stretch

1 set × 5-15min

Isometric Pull-ups 5sec

1 set × 3×3 reps

Isometric Squats 5sec

1 set × 3×3 reps

Side Laterals Arm Circles

1 set × 3×15s

Isometric Glute Bridge 5sec

1 set × 3×3 reps

Isometric Push-ups 5sec

1 set × 3×3 reps

Hollow Body Hold 5sec

1 set × 3×3 reps

Isometric Dips 5sec

1 set × 3×3 reps

Isometric Calf Raises 15sec

1 set × 3×3 reps