{"id":241931,"date":"2024-07-01T15:10:53","date_gmt":"2024-07-01T11:10:53","guid":{"rendered":"https:\/\/mindyourhealth.lockton-mena.com\/?page_id=241931"},"modified":"2024-07-03T11:23:19","modified_gmt":"2024-07-03T07:23:19","slug":"july-2024-core-and-flexibility-flow","status":"publish","type":"page","link":"https:\/\/mindyourhealth.lockton-mena.com\/?page_id=241931","title":{"rendered":"July 2024 Core and Flexibility Flow"},"content":{"rendered":"

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Core and<\/strong> Flexibility Flow<\/span><\/h1>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.23.4″ _module_preset=”default” width=”90%” custom_padding=”20px||0px||false|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”10px||||false|false” global_colors_info=”{}”][et_pb_text module_class=”square-bullet grey-bullet workout-bullet” _builder_version=”4.24.2″ _module_preset=”default” text_font=”Sarabun||||||||” header_text_align=”left” width=”90%” width_tablet=”100%” width_phone=”” width_last_edited=”on|desktop” module_alignment=”left” custom_margin=”||||false|false” global_colors_info=”{}”]<\/p>\n

This routine is designed to strengthen your core muscles while enhancing overall flexibility. Perform each exercise for the suggested time or repetitions, and remember to listen to your body, modifying as needed.\u00a0<\/span><\/p>\n

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\u00a0<\/strong><\/p>\n

    \n
  • What you need:<\/strong>
    You\u2019ll<\/span> need water, a towel and a timer.<\/span><\/li>\n
  • \u00a0 Note:<\/strong>
    Make sure to write out the movements and check the video demonstrations before you start.<\/span><\/span>\u00a0<\/span><\/li>\n<\/ul>\n

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    5<\/h6>\n
    Mins<\/h6>\n

    [\/et_pb_text][et_pb_divider color=”#000000″ divider_position=”center” admin_label=”Divider” _builder_version=”4.25.1″ _module_preset=”default” width=”70px” global_colors_info=”{}”][\/et_pb_divider][et_pb_text _builder_version=”4.24.0″ _module_preset=”default” text_font=”Sarabun||||||||” text_text_color=”#000000″ text_font_size=”20px” header_font=”EB Garamond|700|||||||” header_text_color=”#FFFFFF” header_6_font=”EB Garamond|700|||||||” header_6_text_color=”#FFFFFF” header_6_font_size=”30px” background_color=”#a6b0b8″ text_orientation=”center” width=”200px” width_tablet=”175px” width_phone=”150px” width_last_edited=”on|tablet” custom_padding=”8px||5px||false|false” custom_padding_tablet=”8px||5px||false|false” custom_padding_phone=”8px||5px||false|false” custom_padding_last_edited=”on|desktop” header_6_font_size_tablet=”26px” header_6_font_size_phone=”22px” header_6_font_size_last_edited=”on|phone” header_6_text_shadow_style=”preset1″ header_6_text_shadow_vertical_length=”3px” header_6_text_shadow_blur_strength=”12px” header_6_text_shadow_color=”rgba(0,0,0,0.15)” global_colors_info=”{}”]<\/p>\n

    Warm Up<\/h6>\n

    [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row use_custom_gutter=”on” make_equal=”on” custom_padding_last_edited=”on|phone” module_class=”video-row” _builder_version=”4.23.4″ _module_preset=”default” width=”90%” module_alignment=”center” overflow-x=”scroll” custom_margin=”|10px|20px|0px|false|false” custom_margin_tablet=”0px|5px|0px|0px|true|false” custom_margin_phone=”||||false|false” custom_margin_last_edited=”on|phone” custom_padding=”|||10%|false|false” custom_padding_tablet=”0px||0px|6%|true|false” custom_padding_phone=”|||13%|false|false” module_alignment_tablet=”right” module_alignment_phone=”right” module_alignment_last_edited=”on|tablet” custom_css_main_element=”overflow-x:scroll;||display:flex;||grid-template-columns:repeat(7, 300px);||white-space:nowrap !important;||flex-wrap:nowrap !important;||||||” custom_css_free_form=”.video-row::-webkit-scrollbar {|| width: 0px;|| background: transparent;|| height: 0px;||}||.video-row .et_pb_row{|| margin-left: 0 !important;||}” border_width_all=”0px” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|20px|||false|false” global_colors_info=”{}”][et_pb_text _builder_version=”4.24.0″ _module_preset=”default” text_font=”Sarabun||||||||” custom_css_main_element=”white-space:normal;” global_colors_info=”{}”][\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ custom_padding_last_edited=”on|desktop” _builder_version=”4.23.4″ _module_preset=”default” width=”80%” module_alignment=”center” custom_margin=”0px||0px|0px|true|false” custom_padding=”0px||4px|5%|false|false” custom_padding_tablet=”|||3%|false|false” custom_padding_phone=”|||0%|false|false” module_alignment_tablet=”center” module_alignment_phone=”right” module_alignment_last_edited=”on|tablet” custom_css_main_element=”overflow-x:scroll;||display:flex;||white-space:nowrap !important;||flex-wrap:nowrap !important;” global_colors_info=”{}”][et_pb_row column_structure=”1_6,1_6,1_6,1_6,1_6,1_6″ custom_padding_last_edited=”on|phone” _builder_version=”4.23.4″ _module_preset=”default” module_alignment=”center” custom_margin=”|0px||0px|false|true” custom_margin_tablet=”|0px||0px|false|true” custom_margin_phone=”||||false|false” custom_margin_last_edited=”on|tablet” custom_padding=”|||0%|false|false” custom_padding_tablet=”|||2%|false|false” custom_padding_phone=”|||0%|false|false” module_alignment_tablet=”center” module_alignment_phone=”center” module_alignment_last_edited=”on|desktop” custom_css_main_element=”width:1300px !important;||display:flex;||grid-template-columns:repeat(7, 300px);||white-space:nowrap !important;||flex-wrap:nowrap !important;||” custom_css_free_form=”||” global_colors_info=”{}”][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][ba_video_popup image=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/5.jpg” image_alt=”Jumping Jacks” icon=”4″ video_link=”https:\/\/youtu.be\/watch?v=1b98WrRrmUs” img_height=”100px” icon_color=”#e22626″ icon_size=”40px” img_height_tablet=”100px” img_height_phone=”100px” img_height_last_edited=”on|desktop” admin_label=”Torq Video Popup” _builder_version=”4.25.1″ _module_preset=”default” box_shadow_style=”preset3″ global_colors_info=”{}”][\/ba_video_popup][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

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    Jumping Jacks<\/span><\/span><\/h5>\n
    \"\"\u00a01 min<\/span><\/span><\/h6>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][ba_video_popup image=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/1.jpg” image_alt=”Torso Twists” icon=”4″ video_link=”https:\/\/youtu.be\/watch?v=7JknOPfF7Zo” img_height=”100px” icon_color=”#e22626″ icon_size=”40px” img_height_tablet=”100px” img_height_phone=”100px” img_height_last_edited=”on|desktop” admin_label=”Torq Video Popup” _builder_version=”4.24.2″ _module_preset=”default” box_shadow_style=”preset3″ global_colors_info=”{}”][\/ba_video_popup][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

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    Torso Twists<\/h5>\n
    \"\"\u00a01 min<\/span><\/span><\/h6>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][ba_video_popup image=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/3.jpg” image_alt=”Leg Swings ” icon=”4″ video_link=”https:\/\/youtu.be\/watch?v=XiNe_pjaLOc” img_height=”100px” icon_color=”#e22626″ icon_size=”40px” img_height_tablet=”100px” img_height_phone=”100px” img_height_last_edited=”on|desktop” admin_label=”Torq Video Popup” _builder_version=”4.25.1″ _module_preset=”default” box_shadow_style=”preset3″ global_colors_info=”{}”][\/ba_video_popup][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

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    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

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    Leg Swings<\/h5>\n
    \"\"\u00a01 min<\/span><\/span><\/h6>\n

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    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

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    Plank<\/strong><\/h5>\n
    \"\"\u00a01 min<\/span><\/span><\/h6>\n
    <\/h6>\n
    <\/h6>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][ba_video_popup image=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/6.jpg” image_alt=”Cat-Cow Stretch ” icon=”4″ video_link=”https:\/\/youtu.be\/watch?v=ESJ6Ghvgr6k” img_height=”100px” icon_color=”#e22626″ icon_size=”40px” img_height_tablet=”100px” img_height_phone=”100px” img_height_last_edited=”on|desktop” admin_label=”Torq Video Popup” _builder_version=”4.24.2″ _module_preset=”default” box_shadow_style=”preset3″ global_colors_info=”{}”][\/ba_video_popup][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

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    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” global_colors_info=”{}”]<\/p>\n

    Cat-Cow Stretch<\/h5>\n
    \"\"\u00a01 min<\/span><\/span><\/h6>\n
    <\/h6>\n
    <\/h6>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.24.0″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.23.4″ _module_preset=”default” custom_margin=”0px||0px||true|false” custom_css_main_element=”width:1300px !important;||display:flex;” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.24.0″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Section” _builder_version=”4.23.4″ _module_preset=”default” custom_margin=”0px||0px||true|false” custom_padding=”0px||0px||false|false” global_colors_info=”{}”][et_pb_row use_custom_gutter=”on” make_equal=”on” admin_label=”Row” _builder_version=”4.23.4″ _module_preset=”default” width=”90%” width_tablet=”90%” width_phone=”90%” width_last_edited=”on|phone” custom_margin=”20px||20px||true|false” custom_margin_tablet=”10px||10px||true|false” custom_margin_phone=”||||true|false” custom_margin_last_edited=”on|tablet” custom_padding=”20px||20px||true|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.23.4″ _module_preset=”default” custom_css_main_element=”display:flex;||align-items:center;” global_colors_info=”{}”][et_pb_divider color=”#000000″ divider_weight=”1px” admin_label=”Divider” _builder_version=”4.23.4″ _module_preset=”default” background_color=”#000000″ positioning=”absolute” vertical_offset=”60px” horizontal_offset=”45px” vertical_offset_tablet=”60px” vertical_offset_phone=”60px” vertical_offset_last_edited=”on|desktop” horizontal_offset_tablet=”35px” horizontal_offset_phone=”30px” horizontal_offset_last_edited=”on|phone” width=”1px” height=”415px” height_tablet=”505px” height_phone=”510px” height_last_edited=”on|phone” overflow-y=”visible” custom_padding=”||42px|||” positioning_tablet=”absolute” positioning_phone=”absolute” positioning_last_edited=”on|desktop” global_colors_info=”{}”][\/et_pb_divider][et_pb_text _builder_version=”4.24.2″ _module_preset=”default” text_font=”|||on|||||” text_text_color=”#27AAE1″ text_font_size=”12px” header_text_color=”#000000″ header_6_font=”EB Garamond|700|||||||” header_6_text_align=”center” header_6_text_color=”#000000″ header_6_font_size=”24px” background_color=”#FFFFFF” text_orientation=”center” custom_padding=”10px|16px|10px|16px|true|true” custom_padding_tablet=”6px|12px|6px|12px|true|true” custom_padding_phone=”0px|8px|0px|8px|true|true” custom_padding_last_edited=”on|phone” header_6_font_size_tablet=”18px” header_6_font_size_phone=”18px” header_6_font_size_last_edited=”on|tablet” custom_css_main_element=”text-transform: capitalize !important;” border_radii=”on|100px|100px|100px|100px” border_width_all=”6px” border_color_all=”#FFFFFF” box_shadow_style=”preset3″ global_colors_info=”{}”]<\/p>\n

    12<\/h6>\n
    Mins<\/h6>\n

    [\/et_pb_text][et_pb_divider color=”#000000″ divider_position=”center” admin_label=”Divider” _builder_version=”4.25.1″ _module_preset=”default” width=”70px” global_colors_info=”{}”][\/et_pb_divider][et_pb_text _builder_version=”4.24.0″ _module_preset=”default” text_font=”Sarabun||||||||” text_text_color=”#000000″ text_font_size=”20px” header_font=”EB Garamond|700|||||||” header_text_color=”#FFFFFF” header_6_font=”EB Garamond|700|||||||” header_6_text_color=”#FFFFFF” header_6_font_size=”30px” background_color=”#FF732B” text_orientation=”center” width=”200px” width_tablet=”175px” width_phone=”150px” width_last_edited=”on|tablet” custom_padding=”8px||5px||false|false” custom_padding_tablet=”8px||5px||false|false” custom_padding_phone=”8px||5px||false|false” custom_padding_last_edited=”on|desktop” header_6_font_size_tablet=”26px” header_6_font_size_phone=”22px” header_6_font_size_last_edited=”on|phone” header_6_text_shadow_style=”preset1″ header_6_text_shadow_vertical_length=”3px” header_6_text_shadow_blur_strength=”12px” header_6_text_shadow_color=”rgba(0,0,0,0.15)” box_shadow_style=”preset3″ box_shadow_vertical=”3px” box_shadow_blur=”12px” box_shadow_color=”rgba(0,0,0,0.35)” global_colors_info=”{}”]<\/p>\n

    Workout<\/h6>\n

    [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row use_custom_gutter=”on” make_equal=”on” custom_padding_last_edited=”on|phone” module_class=”video-row” _builder_version=”4.23.4″ _module_preset=”default” width=”90%” module_alignment=”center” overflow-x=”scroll” custom_margin=”|10px|20px|0px|false|false” custom_margin_tablet=”0px|5px|0px|0px|true|false” custom_margin_phone=”||||false|false” custom_margin_last_edited=”on|phone” custom_padding=”|||10%|false|false” custom_padding_tablet=”0px||0px|6%|true|false” custom_padding_phone=”|||13%|false|false” module_alignment_tablet=”right” module_alignment_phone=”right” module_alignment_last_edited=”on|tablet” custom_css_main_element=”overflow-x:scroll;||display:flex;||grid-template-columns:repeat(7, 300px);||white-space:nowrap !important;||flex-wrap:nowrap !important;||||||” custom_css_free_form=”.video-row::-webkit-scrollbar {|| width: 0px;|| background: transparent;|| height: 0px;||}||.video-row .et_pb_row{|| margin-left: 0 !important;||}” border_width_all=”0px” global_colors_info=”{}”][et_pb_column type=”4_4″ admin_label=”Column” _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|20px|||false|false” global_colors_info=”{}”][et_pb_text admin_label=”Text” _builder_version=”4.25.1″ _module_preset=”default” text_font=”Sarabun||||||||” custom_css_main_element=”white-space:normal;” global_colors_info=”{}”]<\/p>\n

    Perform each exercise for one minute<\/strong>, followed by 20 seconds rest<\/strong>. Complete the circuit twice<\/strong>.<\/span><\/p>\n

    [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ custom_padding_last_edited=”on|desktop” _builder_version=”4.23.4″ _module_preset=”default” width=”80%” module_alignment=”center” custom_margin=”0px||0px|0px|true|false” custom_padding=”0px||4px|5%|false|false” custom_padding_tablet=”|||3%|false|false” custom_padding_phone=”|||0%|false|false” module_alignment_tablet=”center” module_alignment_phone=”right” module_alignment_last_edited=”on|tablet” custom_css_main_element=”overflow-x:scroll;||display:flex;||white-space:nowrap !important;||flex-wrap:nowrap !important;” global_colors_info=”{}”][et_pb_row column_structure=”1_6,1_6,1_6,1_6,1_6,1_6″ custom_padding_last_edited=”on|phone” _builder_version=”4.24.0″ _module_preset=”default” module_alignment=”center” custom_margin=”|0px||0px|false|true” custom_margin_tablet=”|0px||0px|false|true” custom_margin_phone=”||||false|false” custom_margin_last_edited=”on|tablet” custom_padding=”|||0%|false|false” custom_padding_tablet=”|||2%|false|false” custom_padding_phone=”|||0%|false|false” module_alignment_tablet=”center” module_alignment_phone=”center” module_alignment_last_edited=”on|desktop” custom_css_main_element=”width:1300px !important;||display:flex;||grid-template-columns:repeat(7, 300px);||white-space:nowrap !important;||flex-wrap:nowrap !important;||” custom_css_free_form=”||” global_colors_info=”{}”][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][ba_video_popup image=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/7.jpg” image_alt=”Russian Twist” icon=”4″ video_link=”https:\/\/youtu.be\/watch?v=JyUqwkVpsi8″ img_height=”100px” icon_color=”#e22626″ icon_size=”40px” img_height_tablet=”100px” img_height_phone=”100px” img_height_last_edited=”on|desktop” admin_label=”Torq Video Popup” _builder_version=”4.25.1″ _module_preset=”default” box_shadow_style=”preset3″ global_colors_info=”{}”][\/ba_video_popup][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” global_colors_info=”{}”]<\/p>\n

    Russian Twist<\/span><\/strong><\/h5>\n
    \"\"\u00a01 min<\/span><\/span><\/h6>\n
    Followed by a 20 seconds of rest<\/h6>\n

     <\/p>\n

     <\/p>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][ba_video_popup image=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/Sit-Ups.jpg” image_alt=”Sit Ups” icon=”4″ video_link=”https:\/\/youtu.be\/watch?v=jDwoBqPH0jk” img_height=”100px” icon_color=”#e22626″ icon_size=”40px” img_height_tablet=”100px” img_height_phone=”100px” img_height_last_edited=”on|desktop” admin_label=”Torq Video Popup” _builder_version=”4.25.1″ _module_preset=”default” box_shadow_style=”preset3″ global_colors_info=”{}”][\/ba_video_popup][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” global_colors_info=”{}”]<\/p>\n

    Sit Ups<\/h5>\n
    \"\"\u00a01 min<\/span><\/span><\/h6>\n
    Followed by a 20 seconds of rest<\/h6>\n

     <\/p>\n

     <\/p>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][ba_video_popup image=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/48.jpg” image_alt=”Plank with Shoulder Taps” icon=”4″ video_link=”https:\/\/youtu.be\/watch?v=EDdDyZ4qVoU” img_height=”100px” icon_color=”#e22626″ icon_size=”40px” img_height_tablet=”100px” img_height_phone=”100px” img_height_last_edited=”on|desktop” admin_label=”Torq Video Popup” _builder_version=”4.25.1″ _module_preset=”default” box_shadow_style=”preset3″ global_colors_info=”{}”][\/ba_video_popup][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” global_colors_info=”{}”]<\/p>\n

    Plank with Shoulder Taps<\/span><\/strong><\/h5>\n
    \"\"\u00a01 min<\/span><\/span><\/h6>\n
    Followed by a 20 seconds of rest<\/h6>\n

     <\/p>\n

    <\/h6>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][ba_video_popup image=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/Crunches.jpg” image_alt=”Crunches” icon=”4″ video_link=”https:\/\/youtu.be\/watch?v=O0pIQ2UqeCY” img_height=”100px” icon_color=”#e22626″ icon_size=”40px” img_height_tablet=”100px” img_height_phone=”100px” img_height_last_edited=”on|desktop” admin_label=”Torq Video Popup” _builder_version=”4.25.1″ _module_preset=”default” hover_enabled=”0″ box_shadow_style=”preset3″ global_colors_info=”{}” sticky_enabled=”0″][\/ba_video_popup][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” global_colors_info=”{}”]<\/p>\n

    Crunches<\/strong><\/h5>\n
    \"\"\u00a01 min<\/span><\/span><\/h6>\n
    Followed by a 20 seconds of rest<\/h6>\n

     <\/p>\n

    <\/h6>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][ba_video_popup image=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/Side-Leg-Raises.jpg” image_alt=”Leg Raises Hold” icon=”4″ video_link=”https:\/\/youtu.be\/watch?v=Wp4BlxcFTkE” img_height=”100px” icon_color=”#e22626″ icon_size=”40px” img_height_tablet=”100px” img_height_phone=”100px” img_height_last_edited=”on|desktop” admin_label=”Torq Video Popup” _builder_version=”4.25.1″ _module_preset=”default” box_shadow_style=”preset3″ global_colors_info=”{}”][\/ba_video_popup][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” global_colors_info=”{}”]<\/p>\n

    Leg Raises Hold<\/span><\/strong><\/h5>\n
    \"\"\u00a01 min<\/span><\/span><\/h6>\n
    Followed by a 20 seconds of rest<\/h6>\n

     <\/p>\n

    <\/h6>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][ba_video_popup image=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/V-Ups.jpg” image_alt=”V-Ups” icon=”4″ video_link=”https:\/\/youtu.be\/watch?v=iP2fjvG0g3w” img_height=”100px” icon_color=”#e22626″ icon_size=”40px” img_height_tablet=”100px” img_height_phone=”100px” img_height_last_edited=”on|desktop” admin_label=”Torq Video Popup” _builder_version=”4.25.1″ _module_preset=”default” box_shadow_style=”preset3″ global_colors_info=”{}”][\/ba_video_popup][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” global_colors_info=”{}”]<\/p>\n

    V-Ups<\/span><\/strong><\/h5>\n
    \"\"\u00a01 min<\/span><\/span><\/h6>\n
    Followed by a 20 seconds of rest<\/h6>\n

     <\/p>\n

    <\/h6>\n

    [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”1_2,1_2″ _builder_version=”4.23.4″ _module_preset=”default” custom_margin=”0px||0px||true|false” custom_css_main_element=”width:1300px !important;||display:flex;” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Section” _builder_version=”4.23.4″ _module_preset=”default” custom_margin=”0px||0px||true|false” custom_padding=”0px||0px||false|false” locked=”off” global_colors_info=”{}”][et_pb_row use_custom_gutter=”on” make_equal=”on” admin_label=”Row” _builder_version=”4.23.4″ _module_preset=”default” width=”90%” width_tablet=”90%” width_phone=”90%” width_last_edited=”on|phone” custom_margin=”20px||20px||true|false” custom_margin_tablet=”10px||10px||true|false” custom_margin_phone=”||||true|false” custom_margin_last_edited=”on|tablet” custom_padding=”20px||20px||true|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.23.4″ _module_preset=”default” custom_css_main_element=”display:flex;||align-items:center;” global_colors_info=”{}”][et_pb_divider color=”#000000″ divider_weight=”1px” admin_label=”Divider” _builder_version=”4.25.1″ _module_preset=”default” background_color=”#000000″ positioning=”absolute” vertical_offset=”60px” horizontal_offset=”45px” vertical_offset_tablet=”60px” vertical_offset_phone=”60px” vertical_offset_last_edited=”on|desktop” horizontal_offset_tablet=”35px” horizontal_offset_phone=”30px” horizontal_offset_last_edited=”on|phone” width=”1px” height=”657px” height_tablet=”505px” height_phone=”510px” height_last_edited=”on|phone” overflow-y=”visible” positioning_tablet=”absolute” positioning_phone=”absolute” positioning_last_edited=”on|desktop” global_colors_info=”{}”][\/et_pb_divider][et_pb_text _builder_version=”4.25.1″ _module_preset=”default” text_font=”|||on|||||” text_text_color=”#27AAE1″ text_font_size=”12px” header_text_color=”#000000″ header_6_font=”EB Garamond|700|||||||” header_6_text_align=”center” header_6_text_color=”#000000″ header_6_font_size=”24px” background_color=”#FFFFFF” text_orientation=”center” custom_padding=”10px|16px|10px|16px|true|true” custom_padding_tablet=”6px|12px|6px|12px|true|true” custom_padding_phone=”0px|8px|0px|8px|true|true” custom_padding_last_edited=”on|phone” header_6_font_size_tablet=”18px” header_6_font_size_phone=”18px” header_6_font_size_last_edited=”on|tablet” custom_css_main_element=”text-transform: capitalize !important;” border_radii=”on|100px|100px|100px|100px” border_width_all=”6px” border_color_all=”#FFFFFF” box_shadow_style=”preset3″ global_colors_info=”{}”]<\/p>\n

    10<\/h6>\n
    Mins<\/h6>\n

    [\/et_pb_text][et_pb_divider color=”#000000″ divider_position=”center” admin_label=”Divider” _builder_version=”4.25.1″ _module_preset=”default” width=”70px” global_colors_info=”{}”][\/et_pb_divider][et_pb_text _builder_version=”4.25.1″ _module_preset=”default” text_font=”Sarabun||||||||” text_text_color=”#000000″ text_font_size=”20px” header_font=”EB Garamond|700|||||||” header_text_color=”#FFFFFF” header_6_font=”EB Garamond|700|||||||” header_6_text_color=”#FFFFFF” header_6_font_size=”30px” background_color=”#FF732B” text_orientation=”center” width=”200px” width_tablet=”175px” width_phone=”150px” width_last_edited=”on|tablet” custom_padding=”8px||5px||false|false” custom_padding_tablet=”8px||5px||false|false” custom_padding_phone=”8px||5px||false|false” custom_padding_last_edited=”on|desktop” header_6_font_size_tablet=”26px” header_6_font_size_phone=”22px” header_6_font_size_last_edited=”on|phone” header_6_text_shadow_style=”preset1″ header_6_text_shadow_vertical_length=”3px” header_6_text_shadow_blur_strength=”12px” header_6_text_shadow_color=”rgba(0,0,0,0.15)” box_shadow_style=”preset3″ box_shadow_vertical=”3px” box_shadow_blur=”12px” box_shadow_color=”rgba(0,0,0,0.35)” global_colors_info=”{}”]<\/p>\n

    Flexibility<\/h6>\n

    [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row use_custom_gutter=”on” make_equal=”on” custom_padding_last_edited=”on|phone” module_class=”video-row” _builder_version=”4.23.4″ _module_preset=”default” width=”90%” module_alignment=”center” overflow-x=”scroll” custom_margin=”|10px|20px|0px|false|false” custom_margin_tablet=”0px|5px|0px|0px|true|false” custom_margin_phone=”||||false|false” custom_margin_last_edited=”on|phone” custom_padding=”|||10%|false|false” custom_padding_tablet=”0px||0px|6%|true|false” custom_padding_phone=”|||13%|false|false” module_alignment_tablet=”right” module_alignment_phone=”right” module_alignment_last_edited=”on|tablet” custom_css_main_element=”overflow-x:scroll;||display:flex;||grid-template-columns:repeat(7, 300px);||white-space:nowrap !important;||flex-wrap:nowrap !important;||||||” custom_css_free_form=”.video-row::-webkit-scrollbar {|| width: 0px;|| background: transparent;|| height: 0px;||}||.video-row .et_pb_row{|| margin-left: 0 !important;||}” border_width_all=”0px” global_colors_info=”{}”][et_pb_column type=”4_4″ admin_label=”Column” _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|20px|||false|false” global_colors_info=”{}”][et_pb_text admin_label=”Text” _builder_version=”4.25.1″ _module_preset=”default” text_font=”Sarabun||||||||” custom_css_main_element=”white-space:normal;” global_colors_info=”{}”]<\/p>\n

    Perform each exercise for 45 seconds<\/strong>, followed by a 15-second rest<\/strong>. Complete the circuit twice.<\/span><\/p>\n

    [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ custom_padding_last_edited=”on|desktop” _builder_version=”4.23.4″ _module_preset=”default” width=”80%” module_alignment=”center” custom_margin=”0px||0px|0px|true|false” custom_padding=”0px||4px|5%|false|false” custom_padding_tablet=”|||3%|false|false” custom_padding_phone=”|||0%|false|false” module_alignment_tablet=”center” module_alignment_phone=”right” module_alignment_last_edited=”on|tablet” custom_css_main_element=”overflow-x:scroll;||display:flex;||white-space:nowrap !important;||flex-wrap:nowrap !important;” global_colors_info=”{}”][et_pb_row column_structure=”1_6,1_6,1_6,1_6,1_6,1_6″ custom_padding_last_edited=”on|phone” _builder_version=”4.23.4″ _module_preset=”default” module_alignment=”center” custom_margin=”|0px||0px|false|true” custom_margin_tablet=”|0px||0px|false|true” custom_margin_phone=”||||false|false” custom_margin_last_edited=”on|tablet” custom_padding=”|||0%|false|false” custom_padding_tablet=”|||2%|false|false” custom_padding_phone=”|||0%|false|false” module_alignment_tablet=”center” module_alignment_phone=”center” module_alignment_last_edited=”on|desktop” custom_css_main_element=”width:1300px !important;||display:flex;||grid-template-columns:repeat(7, 300px);||white-space:nowrap !important;||flex-wrap:nowrap !important;||” custom_css_free_form=”||” global_colors_info=”{}”][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][ba_video_popup image=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/6.jpg” image_alt=”Cat-Cow Stretch” icon=”4″ video_link=”https:\/\/youtu.be\/watch?v=fcnv4gyMzf8″ img_height=”100px” icon_color=”#e22626″ icon_size=”40px” img_height_tablet=”100px” img_height_phone=”100px” img_height_last_edited=”on|desktop” admin_label=”Torq Video Popup” _builder_version=”4.25.1″ _module_preset=”default” box_shadow_style=”preset3″ global_colors_info=”{}”][\/ba_video_popup][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” global_colors_info=”{}”]<\/p>\n

    Cat-Cow Stretch<\/span><\/strong><\/h5>\n
    \"\"\u00a01 min<\/span><\/span><\/span><\/span><\/h6>\n

     <\/p>\n

     <\/p>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][ba_video_popup image=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/07\/GettyImages-2132020051-scaled.jpg” image_alt=”Thread The Needle” icon=”4″ video_link=”https:\/\/youtu.be\/watch?v=AW0AYwryAWg” img_height=”100px” icon_color=”#e22626″ icon_size=”40px” img_height_tablet=”100px” img_height_phone=”100px” img_height_last_edited=”on|desktop” admin_label=”Torq Video Popup” _builder_version=”4.25.1″ _module_preset=”default” hover_enabled=”0″ box_shadow_style=”preset3″ global_colors_info=”{}” sticky_enabled=”0″][\/ba_video_popup][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” global_colors_info=”{}”]<\/p>\n

    Thread The Needle<\/strong><\/h5>\n
    \"\"\u00a01 min<\/span><\/span><\/h6>\n
    30 seconds each side<\/h6>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][ba_video_popup image=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/07\/GettyImages-121382800-scaled.jpg” image_alt=”Standing Quad Stretch” icon=”4″ video_link=”https:\/\/youtu.be\/watch?v=ob1tvmQUQZ0″ img_height=”100px” icon_color=”#e22626″ icon_size=”40px” img_height_tablet=”100px” img_height_phone=”100px” img_height_last_edited=”on|desktop” admin_label=”Torq Video Popup” _builder_version=”4.25.1″ _module_preset=”default” box_shadow_style=”preset3″ global_colors_info=”{}”][\/ba_video_popup][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” global_colors_info=”{}”]<\/p>\n

    Standing Quad Stretch <\/strong><\/h5>\n
    \"\"\u00a01 min<\/span><\/span><\/h6>\n
    30 seconds each leg<\/h6>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][ba_video_popup image=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/17.jpg” image_alt=”Hip Flexor Stretch” icon=”4″ video_link=”https:\/\/youtu.be\/watch?v=eEuMCk2x0r8″ img_height=”100px” icon_color=”#e22626″ icon_size=”40px” img_height_tablet=”100px” img_height_phone=”100px” img_height_last_edited=”on|desktop” admin_label=”Torq Video Popup” _builder_version=”4.24.2″ _module_preset=”default” box_shadow_style=”preset3″ global_colors_info=”{}”][\/ba_video_popup][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” global_colors_info=”{}”]<\/p>\n

    Hip Flexor Stretch<\/strong><\/h5>\n
    \"\"\u00a01 min<\/span><\/span><\/h6>\n
    30 seconds each leg<\/h6>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][ba_video_popup image=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/28.jpg” image_alt=”Neck Stretch” icon=”4″ video_link=”https:\/\/www.youtube.com\/watch?v=hDY4fnEYz0w” img_height=”100px” icon_color=”#e22626″ icon_size=”40px” img_height_tablet=”100px” img_height_phone=”100px” img_height_last_edited=”on|desktop” admin_label=”Torq Video Popup” _builder_version=”4.24.2″ _module_preset=”default” box_shadow_style=”preset3″ global_colors_info=”{}”][\/ba_video_popup][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” global_colors_info=”{}”]<\/p>\n

    Neck Stretch<\/h5>\n
    \"\"\u00a01 min<\/span><\/span><\/h6>\n
    30 seconds each side<\/span><\/span><\/h6>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”1_2,1_2″ _builder_version=”4.23.4″ _module_preset=”default” custom_margin=”0px||0px||true|false” custom_css_main_element=”width:1300px !important;||display:flex;” global_colors_info=”{}”][et_pb_column type=”1_2″ admin_label=”Column” _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.23.4″ _module_preset=”default” custom_margin=”0px||0px||true|false” custom_padding=”0px||||false|false” global_colors_info=”{}”][et_pb_row use_custom_gutter=”on” make_equal=”on” _builder_version=”4.23.4″ _module_preset=”default” width=”90%” width_tablet=”90%” width_phone=”90%” width_last_edited=”on|phone” custom_margin=”20px||20px||true|false” custom_margin_tablet=”10px||10px||true|false” custom_margin_phone=”||||true|false” custom_margin_last_edited=”on|tablet” custom_padding=”20px||20px||true|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.23.4″ _module_preset=”default” custom_css_main_element=”display:flex;||align-items:center;” global_colors_info=”{}”][et_pb_divider color=”#000000″ divider_weight=”1px” admin_label=”Divider” _builder_version=”4.25.1″ _module_preset=”default” background_color=”#000000″ positioning=”absolute” vertical_offset=”60px” horizontal_offset=”45px” vertical_offset_tablet=”60px” vertical_offset_phone=”60px” vertical_offset_last_edited=”on|desktop” horizontal_offset_tablet=”35px” horizontal_offset_phone=”30px” horizontal_offset_last_edited=”on|phone” position_origin_a_tablet=”” position_origin_a_phone=”” position_origin_a_last_edited=”on|desktop” position_origin_f_tablet=”” position_origin_f_phone=”” position_origin_f_last_edited=”on|desktop” position_origin_r_tablet=”” position_origin_r_phone=”” position_origin_r_last_edited=”on|desktop” width=”1px” height=”100px” height_tablet=”204px” height_phone=”108px” height_last_edited=”on|phone” overflow-y=”visible” custom_margin=”||355px|||” custom_padding=”||393px|||” positioning_tablet=”absolute” positioning_phone=”absolute” positioning_last_edited=”on|desktop” global_colors_info=”{}”][\/et_pb_divider][et_pb_text _builder_version=”4.25.1″ _module_preset=”default” text_font=”|||on|||||” text_text_color=”#27AAE1″ text_font_size=”12px” header_text_color=”#000000″ header_6_font=”EB Garamond|700|||||||” header_6_text_align=”center” header_6_text_color=”#000000″ header_6_font_size=”24px” background_color=”#FFFFFF” text_orientation=”center” custom_padding=”10px|16px|10px|16px|true|true” custom_padding_tablet=”8px|12px|8px|12px|true|true” custom_padding_phone=”2px|8px|2px|8px|true|true” custom_padding_last_edited=”on|phone” header_6_font_size_tablet=”18px” header_6_font_size_phone=”18px” header_6_font_size_last_edited=”on|tablet” custom_css_main_element=”text-transform: capitalize !important;” border_radii=”on|100px|100px|100px|100px” border_width_all=”6px” border_color_all=”#FFFFFF” box_shadow_style=”preset3″ global_colors_info=”{}”]<\/p>\n

    5<\/h6>\n
    Mins<\/h6>\n

    [\/et_pb_text][et_pb_divider color=”#000000″ divider_position=”center” admin_label=”Divider” _builder_version=”4.25.1″ _module_preset=”default” width=”70px” global_colors_info=”{}”][\/et_pb_divider][et_pb_text _builder_version=”4.24.0″ _module_preset=”default” text_font=”Sarabun||||||||” text_text_color=”#000000″ text_font_size=”20px” header_font=”EB Garamond|700|||||||” header_text_color=”#FFFFFF” header_6_font=”EB Garamond|700|||||||” header_6_text_color=”#FFFFFF” header_6_font_size=”30px” background_color=”#A6B0B8″ text_orientation=”center” width=”200px” width_tablet=”175px” width_phone=”150px” width_last_edited=”on|tablet” custom_padding=”8px||5px||false|false” custom_padding_tablet=”8px||5px||false|false” custom_padding_phone=”8px||5px||false|false” custom_padding_last_edited=”on|desktop” header_6_font_size_tablet=”26px” header_6_font_size_phone=”22px” header_6_font_size_last_edited=”on|phone” header_6_text_shadow_style=”preset1″ header_6_text_shadow_vertical_length=”3px” header_6_text_shadow_blur_strength=”12px” header_6_text_shadow_color=”rgba(0,0,0,0.15)” global_colors_info=”{}”]<\/p>\n

    Cool Down<\/h6>\n

    [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row use_custom_gutter=”on” make_equal=”on” custom_padding_last_edited=”on|phone” module_class=”video-row” _builder_version=”4.23.4″ _module_preset=”default” width=”90%” module_alignment=”center” overflow-x=”scroll” custom_margin=”|10px|20px|0px|false|false” custom_margin_tablet=”0px|5px|0px|0px|true|false” custom_margin_phone=”||||false|false” custom_margin_last_edited=”on|phone” custom_padding=”|||10%|false|false” custom_padding_tablet=”0px||0px|6%|true|false” custom_padding_phone=”|||13%|false|false” module_alignment_tablet=”right” module_alignment_phone=”right” module_alignment_last_edited=”on|tablet” custom_css_main_element=”overflow-x:scroll;||display:flex;||grid-template-columns:repeat(7, 300px);||white-space:nowrap !important;||flex-wrap:nowrap !important;||||||” custom_css_free_form=”.video-row::-webkit-scrollbar {|| width: 0px;|| background: transparent;|| height: 0px;||}||.video-row .et_pb_row{|| margin-left: 0 !important;||}” border_width_all=”0px” locked=”off” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|20px|||false|false” global_colors_info=”{}”][et_pb_text _builder_version=”4.25.1″ _module_preset=”default” text_font=”Sarabun||||||||” custom_css_main_element=”white-space:normal;” global_colors_info=”{}”]<\/p>\n

    5-Minute Cool Down Breathing<\/strong><\/p>\n

    [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ custom_padding_last_edited=”on|desktop” _builder_version=”4.23.4″ _module_preset=”default” width=”80%” module_alignment=”center” custom_margin=”0px||0px|0px|true|false” custom_padding=”0px||4px|5%|false|false” custom_padding_tablet=”|||3%|false|false” custom_padding_phone=”|||0%|false|false” module_alignment_tablet=”center” module_alignment_phone=”right” module_alignment_last_edited=”on|tablet” custom_css_main_element=”overflow-x:scroll;||display:flex;||white-space:nowrap !important;||flex-wrap:nowrap !important;” locked=”off” global_colors_info=”{}”][et_pb_row column_structure=”1_6,1_6,1_6,1_6,1_6,1_6″ custom_padding_last_edited=”on|phone” _builder_version=”4.23.4″ _module_preset=”default” module_alignment=”center” custom_margin=”|0px||0px|false|true” custom_margin_tablet=”|0px||0px|false|true” custom_margin_phone=”||||false|false” custom_margin_last_edited=”on|tablet” custom_padding=”|||0%|false|false” custom_padding_tablet=”|||2%|false|false” custom_padding_phone=”|||0%|false|false” module_alignment_tablet=”center” module_alignment_phone=”center” module_alignment_last_edited=”on|desktop” custom_css_main_element=”width:1300px !important;||display:flex;||grid-template-columns:repeat(7, 300px);||white-space:nowrap !important;||flex-wrap:nowrap !important;||” custom_css_free_form=”||” global_colors_info=”{}”][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][et_pb_image src=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/05\/Breathing-Exercise-e1714641124950.jpg” alt=”breathing exercise” title_text=”Beautiful authentic woman with short blond hair is meditating sitting in lotus position on yoga mat in front of a window. She is wearing a light-colored casual clothing. Concept of relaxation exercises” admin_label=”Image” _builder_version=”4.25.1″ _module_preset=”default” min_height=”100px” box_shadow_style=”preset1″ box_shadow_vertical=”12px” box_shadow_spread=”-6px” locked=”off” global_colors_info=”{}”][\/et_pb_image][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” locked=”off” global_colors_info=”{}”]<\/p>\n

    Find a comfortable position <\/span><\/h5>\n
    \"\"\u00a0 30 secs<\/span><\/span><\/h6>\n

     <\/p>\n

    <\/h6>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][et_pb_image src=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/05\/GettyImages-1184595440-scaled-e1714641172751.jpg” alt=”Close Eyes & Relax” title_text=”beautiful happy girl with closed eyes practicing yoga in lotus position in bedroom in the morning” admin_label=”Image” _builder_version=”4.25.1″ _module_preset=”default” min_height=”100px” box_shadow_style=”preset1″ box_shadow_vertical=”12px” box_shadow_spread=”-6px” locked=”off” global_colors_info=”{}”][\/et_pb_image][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” locked=”off” global_colors_info=”{}”]<\/p>\n

    Close your eyes and relax your body<\/span><\/h5>\n
    \"\"\u00a0 30 secs<\/span><\/span><\/h6>\n
    Starting with you toes and working your way up releasing any tension you may be holding in your body<\/span><\/h6>\n

     <\/p>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][ba_video_popup image=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/22.jpg” image_alt=”Diaphragmatic Breathing” icon=”4″ video_link=”https:\/\/youtu.be\/watch?v=Mg2ar-7_HfA” img_height=”100px” icon_color=”#e22626″ icon_size=”40px” img_height_tablet=”100px” img_height_phone=”100px” img_height_last_edited=”on|desktop” admin_label=”Torq Video Popup” _builder_version=”4.25.1″ _module_preset=”default” box_shadow_style=”preset3″ global_colors_info=”{}”][\/ba_video_popup][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” locked=”off” global_colors_info=”{}”]<\/p>\n

    Diaphragmatic Breathing<\/h5>\n
    \"\"\u00a01 min<\/span><\/span><\/h6>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][ba_video_popup image=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/05\/GettyImages-1217994479-scaled.jpg” image_alt=”Box Breathing” icon=”4″ video_link=”https:\/\/youtu.be\/watch?v=tEmt1Znux58″ img_height=”100px” icon_color=”#e22626″ icon_size=”40px” img_height_tablet=”100px” img_height_phone=”100px” img_height_last_edited=”on|desktop” admin_label=”Torq Video Popup” _builder_version=”4.25.1″ _module_preset=”default” box_shadow_style=”preset3″ global_colors_info=”{}”][\/ba_video_popup][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” locked=”off” global_colors_info=”{}”]<\/p>\n

    Box Breathing<\/h5>\n
    \"\"\u00a01 min<\/span><\/span><\/h6>\n
    <\/h6>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][et_pb_image src=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/05\/Fist-Clench-e1714641231896.jpg” alt=”Deep Breathing” title_text=”hand clenched something isolated on white background” admin_label=”Image” _builder_version=”4.25.1″ _module_preset=”default” min_height=”100px” box_shadow_style=”preset1″ box_shadow_vertical=”12px” box_shadow_spread=”-6px” locked=”off” global_colors_info=”{}”][\/et_pb_image][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” locked=”off” global_colors_info=”{}”]<\/p>\n

    Progressive Muscle Relation<\/h5>\n
    \"\"\u00a0 30 secs<\/span><\/span><\/h6>\n
    Bring your body back to awareness, tense and relax different muscles groups. For example, clench your firsts and release<\/h6>\n

    <\/span><\/span><\/p>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_6″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][et_pb_image src=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/05\/GettyImages-626311666-scaled-e1714642538382.jpg” alt=”Mindful awareness” title_text=”Portrait of happy young woman practicing yoga indoor. Beautiful smiling” admin_label=”Image” _builder_version=”4.25.1″ _module_preset=”default” min_height=”100px” box_shadow_style=”preset1″ box_shadow_vertical=”12px” box_shadow_spread=”-6px” locked=”off” global_colors_info=”{}”][\/et_pb_image][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” locked=”off” global_colors_info=”{}”]<\/p>\n

    Mindful Awareness<\/h5>\n
    \"\"\u00a0 30 secs<\/span><\/span><\/h6>\n
    Bring your attention to your breath and how your body feels, be present in the moment<\/span><\/h6>\n

    <\/span><\/span><\/p>\n

    [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”1_2,1_2″ _builder_version=”4.23.4″ _module_preset=”default” custom_margin=”0px||0px||true|false” custom_css_main_element=”width:1300px !important;||display:flex;” global_colors_info=”{}”][et_pb_column type=”1_2″ admin_label=”Column” _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][et_pb_image src=”https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/05\/GettyImages-647232406-scaled-e1714641832577.jpg” alt=”Yoga & Smile” title_text=”Yoga & Smile” _builder_version=”4.25.1″ _module_preset=”default” min_height=”100px” locked=”off” global_colors_info=”{}”][\/et_pb_image][et_pb_text content_tablet=”<\/p>\n

    High Knees<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    Ongoing<\/h6>\n

    ” content_phone=”<\/p>\n

    Jumping Jacks<\/h5>\n

    %22%22 1 min<\/span><\/span><\/p>\n

    <\/h6>\n
    <\/h6>\n

    ” content_last_edited=”off|tablet” _builder_version=”4.25.1″ _module_preset=”default” text_font_size=”14px” text_line_height=”1em” header_font=”||||||||” header_5_font=”Sarabun|800|||||||” header_5_text_align=”left” header_5_text_color=”#000000″ header_5_font_size=”18px” header_6_font=”Sarabun||||||||” header_6_font_size=”16px” custom_padding=”20px||||false|false” text_font_size_tablet=”12px” text_font_size_phone=”10px” text_font_size_last_edited=”on|desktop” header_5_font_size_tablet=”20px” header_5_font_size_phone=”16px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”14px” header_6_font_size_phone=”13px” header_6_font_size_last_edited=”on|phone” custom_css_main_element=”white-space:normal;” custom_css_free_form=”.icontext {|| display:flex;|| align-items:center;||}” locked=”off” global_colors_info=”{}”]<\/p>\n

    End with a Smile<\/h5>\n
    Take a moment to acknowledge the effort you put into your workout<\/span><\/h6>\n

    <\/span><\/span><\/p>\n

    [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”|15px||15px|false|true” custom_css_main_element=”min-width: 200px !important;||max-width: 210px !important;||” global_colors_info=”{}”][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.23.4″ _module_preset=”default” custom_margin=”0px||0px||true|false” custom_padding=”0px||||false|false” global_colors_info=”{}”][et_pb_row use_custom_gutter=”on” make_equal=”on” _builder_version=”4.23.4″ _module_preset=”default” width=”90%” width_tablet=”90%” width_phone=”90%” width_last_edited=”on|phone” custom_margin=”20px||20px||true|false” custom_margin_tablet=”10px||10px||true|false” custom_margin_phone=”||||true|false” custom_margin_last_edited=”on|tablet” custom_padding=”20px||20px||true|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.23.4″ _module_preset=”default” custom_css_main_element=”display:flex;||align-items:center;” global_colors_info=”{}”][et_pb_text content_tablet=”%22%22” content_phone=”<\/p>\n

    %22%22<\/p>\n

    ” content_last_edited=”on|desktop” _builder_version=”4.23.4″ _module_preset=”default” text_font=”|||on|||||” text_text_color=”#27AAE1″ text_font_size=”12px” header_text_color=”#000000″ header_6_font=”EB Garamond|700|on||||||” header_6_text_align=”center” header_6_text_color=”#000000″ header_6_font_size=”24px” background_color=”#FFFFFF” text_orientation=”center” width=”90px” width_tablet=”70px” width_phone=”60px” width_last_edited=”on|tablet” height=”90px” height_tablet=”70px” height_phone=”60px” height_last_edited=”on|tablet” custom_padding=”22px||22px||true|true” custom_padding_tablet=”15px||15px||true|true” custom_padding_phone=”10px||10px||true|true” custom_padding_last_edited=”on|phone” header_6_font_size_tablet=”18px” header_6_font_size_phone=”18px” header_6_font_size_last_edited=”on|desktop” custom_css_main_element=”text-transform: capitalize !important;” border_radii=”on|100px|100px|100px|100px” border_width_all=”6px” border_color_all=”#FFFFFF” box_shadow_style=”preset3″ global_colors_info=”{}”]<\/p>\n

    \"\"<\/p>\n

    [\/et_pb_text][et_pb_divider color=”#000000″ divider_position=”center” admin_label=”Divider” _builder_version=”4.25.1″ _module_preset=”default” width=”4%” global_colors_info=”{}”][\/et_pb_divider][et_pb_text _builder_version=”4.23.4″ _module_preset=”default” text_font=”Sarabun||||||||” text_text_color=”#000000″ text_font_size=”20px” header_text_color=”#FFFFFF” header_6_text_color=”#FFFFFF” background_color=”RGBA(255,255,255,0)” custom_padding=”10px|15px|10px|15px|true|true” global_colors_info=”{}”]<\/p>\n

    And we are done!<\/p>\n

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    Core and Flexibility FlowThis routine is designed to strengthen your core muscles while enhancing overall flexibility. Perform each exercise for the suggested time or repetitions, and remember to listen to your body, modifying as needed.\u00a0\u00a0 What you need:You\u2019ll need water, a towel and a timer. \u00a0 Note:Make sure to write out the movements and check […]<\/p>\n","protected":false},"author":1,"featured_media":240099,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"class_list":["post-241931","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/pages\/241931","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=241931"}],"version-history":[{"count":15,"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/pages\/241931\/revisions"}],"predecessor-version":[{"id":242164,"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/pages\/241931\/revisions\/242164"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/media\/240099"}],"wp:attachment":[{"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=241931"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}