Skaters

Glutes & Legs

None

Easy

This is how you do it

Step 1

Start in a standing position with enough space to jump to each side.
 

Step 2

Brace and bend your right knee to raise your right foot slightly.
 

Step 3

Flex your left leg and bend your left knee to push your body to the right.
 

Step 4

Jump off your left foot and extend your right knee to land on your right foot.
 
1.Your jump space is somewhat short as this exercise is mostly about repetitions and not distance.
 

Step 5

Repeat by bracing and bending your left knee to raise your left foot slightly.
 

Step 6

Flex your right leg and bend your right knee to push your body to the left.
 

Step 7

Jump off your right foot and extend your left knee to land on your left foot.
 

Step 8

Alternate and repeat for the desired time or repetitions.
 

Star Jumps

Full Body

None

Easy

Burpees

Core & Shoulder

None

Intermediate

S

Stop

Stop whatever you are doing and focus on this.

T

Take Deep Breaths

Follow the instructions on screen or if you have sound follow the spoken instructions.
Breathe in through your nose and out through your mouth.

O

Observe

Observe your body, your thoughts, your feeling and your emotions. Is your heart racing? Are you sweating? Is your mouth dry? Are you angry? Are you worried? Are you stressed?
Do you need to be reacting the way you are?
How important is the issue you are stressed about?
Is this worth you being stressed over? Will it still be important this time next year?
What advice would you give to a friend if they were in your position?

Now take a moment and relax yourself.

P

Proceed

Now continue on with your day, incorporating what you have just learned about the emotions you were feeling.