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Muscles worked

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How to do it

1. Video can be found here : https://www.youtube.com/watch?v=SGPBSqxKGAc
2. Full-body mobility and dynamic warm-up routine (3–5 minutes) to prepare joints, muscles, and the cardiovascular system for workout.
3. Movement Flow:
4. Deep Breathing & Arm Raises: Inhale while raising arms laterally overhead, exhale as you lower them.
5. Knee Bends: Soft, rhythmic knee flexions synchronized with arm swings.
6. Arm Circles: Large full-range arm rotations forward, then backward to open up the chest and shoulder girdle.
7. Chest Expansion: Cross arms in front of the chest and open wide to the sides.
8. Side Bends: Reach overhead to stretch the lateral torso left and right with a smooth side flexion.
9. Forward & Back Bends: Gently hinge at the hips to reach forward, then return upright with a mild spinal extension.
10. Torso Twists: Swing arms side-to-side to rotate the spine and loosen the core.
11. Ankle Mobility / Light Bounces: Soft heel lifts or light bouncing on toes to warm up lower leg joints and tendons.