Warm-up

Fully clench the fists and open the palms with the hands facing each other, outward, upward, and downward. Emphasize either a strong fist or the fullest possible extension of the palm and fingers. Finish by relaxing and shaking out the hands.

Clasp the hands and perform smooth circles and figure eights in different directions.

Reach the fingers toward the inner forearm, then extend the wrist outward. Likewise, bend the hands toward the little fingers, then toward the thumbs.

Extend the arms straight out to the sides. Keeping the elbows still, rotate the forearms inward, outward, left, and right. Variation: hold the arms forward.

Rotate at the shoulders forward, backward, and in opposite directions. Advanced variation: perform figure eights with both arms in different combinations, just as with two swords. Beginner variation: perform figure eights with one arm.

Let one straight arm hang freely alongside the body and rotate it in the plane in front of you, gradually increasing to a fast but controlled speed. Repeat forward and backward without allowing pain or pronounced heaviness in the arm.

Make circular shoulder movements in one direction, the other direction, and opposite directions.

Keep the head upright and the arms alongside the body. Turn the palms outward as if screwing the arms into the floor. The wrists, elbows, and shoulders all participate. Reach the end position, add a couple of contractions and releases, then unwind and repeat in the other direction.

Hold the arms in front of the chest with bent elbows and fists touching. Keep the chest and head upright and still—the arms move only from the shoulders. Draw one arm behind the back to engage the back muscles while the other presses toward the torso to engage the chest.

Stand with feet shoulder-width apart, knees slightly bent, and torso inclined forward. Swing the arms from the lowered position upward behind the back, then forward above the head.

Place the toes on the floor and gently rotate the heel around them without letting the knee collapse inward.

Standing, lift one leg with the knee bent and the thigh parallel to the floor. Rotate the foot clockwise and counterclockwise so the toes trace a circle.

Keep the position from the previous exercise, but rotate the lower leg instead of the foot. The knee remains still while the lower leg traces a cone whose tip is at the knee.

Lift the bent knee and draw a circle inward, then outward, while maintaining balance.

Slowly turn the head left and then right, pausing and holding tension for 3–5 seconds at the end position. Then move forward and backward and tilt left and right. Stay within a comfortable range; full circles and forced extension are unnecessary.

Open the shoulders and round the upper chest as if trying to fill it with air. Then exhale fully while bringing the arms slightly together in front of you and rounding the back.

Keep the head upright and the straight arms alongside the body. Raise one shoulder and draw the other downward. Hold the end position for several seconds.

Hold the arms in front with the fists touching and the elbows slightly bent. Turn the head and thoracic spine, twist through the lower back, and pause at the end position. The aim is to see the partner on the opposite side.

Raise the arms and grasp the left wrist with the right hand. Lean right and gently draw the left arm farther with the right. After several seconds, switch hands and sides.

Stand with the feet together and knees straight. Bend as low as possible without bouncing. After each attempt, gently extend the lower back to release tension.

What needs explaining here? :)

Run at a conversational pace until the body is sufficiently warm.

Alternate normal running with backward running, side shuffles, crossover steps, high knees, heel flicks, and hand strikes performed while running.

Run over varied terrain or around a sports area with specific tasks at each station or obstacles to negotiate.

From a semi-front stance, swing one leg forward, diagonally to the side, or in a circle; then step and change the lead side. Repeat with the other leg. Variation: perform the swings while stepping backward.

Move with short steps in a deep squat. Variations: forward, backward, and while turning.

Variations: forward, backward, sideways, and while turning.

Hop softly over short distances without using arm swings for assistance; the hands can be fixed on the shoulder and leg. Variations: forward, backward, and sideways.

Move sideways without crossing the legs while maintaining stance.

Alternate stepping in front of and behind the supporting leg, keeping the torso side-on to the direction of travel.

One partner crouches sideways in a stone pose. Jump over them, take one step, and assume the same position. The next person makes two jumps before crouching, and so on.

Every second person takes a high-hip plank position. Jump over the first person, crawl under the arch formed by the second, and then become the next “stepping stone.” Continue by alternating the tasks.

Crawl close to the floor while moving the opposite arm and leg together. Variations: forward and backward.

Move on the hands and feet with the chest facing upward: forward, backward, and sideways.

Perform forward, backward, or shoulder rolls. Perform cartwheels on both sides; advanced practitioners may perform a one-handed cartwheel. Use a suitable surface and learn the techniques first.

One partner walks on their hands while the other supports the lower legs; keep the trunk organized and the speed controlled. Advanced variation: hold the legs higher, at shoulder level.

Lie across the direction of travel with the body extended in one line and roll sideways without pushing from the elbows or knees.

Carry a partner on the back. Perform only when the weight difference, lifting technique, and condition of the back allow it to be done safely.

Jump low while maintaining an even rhythm and stable foot and knee positions.

Variations: move the arms and legs sideways or forward and backward.

While making light jumps, perform a strike, a high jump, or another assigned exercise on command, then immediately return to jumping.

Drive the knee inward between the elbows, then outside the elbow. Perform with a light hop.

Turn repeatedly around your axis in one direction; on a signal, move into a plank and perform the assigned number of push-ups.

Perform several repetitions to a comfortable depth while keeping the feet and knees stable. Do not try to squat excessively deep. Choose foot angle and stance width to avoid excessive lateral load on the knees or twisting.

Place the hands on the floor, jump into a plank, perform a push-up, then jump the feet back underneath you. Jump high from this position, optionally reaching the arms overhead, and repeat after landing.

Stand on one leg and swing the other without setting it down. Touch the foot with the opposite hand to help control the movement and maintain balance.