THE MASTER STEPS

Vijayarya’s fitness
Standing

1. deep breath
2. neck movement(right-left, up-down)
3. neck rotate( clockwise, anticlockwise)
4. shoulder pumping
5. shoulder rotate(clockwise, anticlockwise)
6. chest expend
7. whole arm rotate (clockwise, anticlockwise)
8. both arm movement (right-left)
9. leg-arm stretch
10. west movement 1 ,2,3( up-down)
11. west movement 4,5,6 ( right-left)
12. west rotate (clockwise- anticlockwise)
13. palm stretch ( up –down)
14. palm-west rotate(right-left)
15. chest-west stretch (centre right left)
16. chair movement
17. chair movement (salutation)
18. leg hand movement 1,2, 3.( up down)
19. leg kick (elbow knees)
20. leg kick ( front)
21. leg kick( side)
22. leg kick(back)
23. kick-box(front)
24. kick-box(side)
25. kick-box(run)
26. box chest
27. box shoulder
28. box jaw
29. box jump
30. box run
31. side leg stretching
32. side leg –west -hand stretching (up)
33. side leg- west- hand stretching (down)
34. front leg stretching (knees)
35. front leg stretching (hands 180)
36. front leg stretching (hands clock -anticlock)
37. front leg stretching (side hand 180)
38. front leg stretching ( side opposite hand 180)
39. front leg stretching (hero)
40. sun salutation

Lying on back

41. dead poster
42. leg movement ( up- down)
43. leg rotate ( clockwise-anticlockwise)
44. leg-hand stretching (30)
45. breeze stretch 1, 2, 3
46. knee-chin movement
47. knees- chin rotate (up-down, side )
48. cycling
49. scissors
50. palm-toe touch
51. abs crunching 1,2,3,4,5,6,7
52. west-legs-neck-hand stretch 1,2,3
53. wheel

Floor exercise (right-left)
54. leg movement (up- down)
55. leg movement(side)
56. knees –elbow movement
57. lower leg movement