Time:

2 Rounds of 7 minutes each with 10 minutes break or more

Things you need:

  • a chair
  • running shoes
  • a water bottle

Action:

Follow along with the video. Take a drink as you need and cool time after the first set of 7 Minutes.

If you can’t watch this video, then play some music and follow the steps.

  1. Pull a chair out on a flat surface. Hover squat: Feet shoulder-width apart, hands out and squat. Hover over that chair for 3 seconds and go back up
  2. Repeat hover for 5 seconds
  3. Repeat Hover for 10 seconds
  4. Hover for 3 with a box or pencil case on your head
  5. Repeat hover for five and then ten seconds
  6. One-legged squat: pick one leg up and hover squat while one leg is up in the air- Repeat hover for 3, 5 and 10 seconds
  7. Switch leg and continue one-legged squat
  8. Repeat one complete set

Reflection:

  • Notice how you are breathing?
  • How was your balance today?
  • Was one side better than the other during the one-legged squat?