Superfitness Exercise Set – 13 . 10 . 5 . 8 . 5 . 8

13 – Arms

1 Side-to-side
2 Forward/backward opposite sides
3 Flying arcs – arcs side-to-side
4 Forward circle crossover
5 Push and pull back
6 Arm rotation out from shoulder
7 H flex
8 Push behind the head
9 Yin yang behind the back
10 Elbows overhead forward/backward
11 Pressing wrists on thighs circles in both directions
12 Upper spine + shoulders circle reverse (hands clasped over head)
13 Tree shaking

10 – Upper Spine

1 Upper spine swing
b Swing from middle back and solar plexus
c Swing form hips
2 Arms circles overhead
3 Single arm swing/circle forward/backward
4 Both arms circle together forward+backward and reverse
5 Alternating Arms Circle- Backwards and Forwards (8 cycles)
6 Both arms circle one forward one backward and reverse
7 Alternating vertical fast stretch
8 Vertical fast stretch
9 Both Arms to the Side and Back
10 Picking grapes

Five – Neck and Spine

1 Turning side-to-side
2 Flex Neck/Shoulders Forward and Backward
3 Looking over opposite shoulder
4 Flexing/leaning side to side
5 Upper spine head circles and reverse

8 – Torso/Whole Body

1 Circle top
2 Circle bottom
3 Side thrust squat
4 Push/pull hip flex
5 Camel neck body wave reverse
6 Ax variations
7 Folding squats to sides
8 Squat and reach
b Squat and reach on one leg

5 – Feet and Ankles

1 Ankle rolls – forward/back
2 Ankle rolls – side
3 Feet roll one forward one back
4 Ankle Rolls  – circle
5 Ankle circle outside/inside and swap (toe touching)

8 – Legs

1 Leg swings swap
2 Leg lifts front side and back then crossover
3 Big leg cycles forward back and swap
4 Knee circles forward back and swap
5 Rocking down side squats
6 Knee in lunges
7 Cross-over fold back
8 Catching the sky