{"id":243455,"date":"2024-12-19T13:06:01","date_gmt":"2024-12-19T09:06:01","guid":{"rendered":"https:\/\/mindyourhealth.lockton-mena.com\/?page_id=243455"},"modified":"2024-12-23T12:03:06","modified_gmt":"2024-12-23T08:03:06","slug":"january-2025-cardio-blast","status":"publish","type":"page","link":"https:\/\/mindyourhealth.lockton-mena.com\/?page_id=243455","title":{"rendered":"January 2025 Cardio Blast"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; admin_label=&#8221;Header&#8221; _builder_version=&#8221;4.24.0&#8243; _module_preset=&#8221;default&#8221; background_image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/02\/GettyImages-1350891020_1-scaled.jpg&#8221; custom_padding=&#8221;10vw||20vw||false|false&#8221; collapsed=&#8221;on&#8221; global_colors_info=&#8221;{%22gcid-0b3648c3-2401-4522-b561-c93abc2c011d%22:%91%22background_color_gradient_stops%22%93}&#8221;][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px||0px||true|false&#8221; custom_padding=&#8221;0px||0px||true|false&#8221; saved_tabs=&#8221;all&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row use_custom_gutter=&#8221;on&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;RGBA(255,255,255,0)&#8221; width=&#8221;100%&#8221; max_width=&#8221;100%&#8221; module_alignment=&#8221;center&#8221; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;0px||0px||true|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;RGBA(255,255,255,0)&#8221; custom_padding=&#8221;||||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; header_font=&#8221;Sarabun|700|||||||&#8221; header_text_align=&#8221;center&#8221; header_text_color=&#8221;#FFFFFF&#8221; header_font_size=&#8221;42px&#8221; background_color=&#8221;#27AAE1&#8243; module_alignment=&#8221;center&#8221; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;4px|20px|2px|20px|false|true&#8221; header_font_size_tablet=&#8221;34px&#8221; header_font_size_phone=&#8221;26px&#8221; header_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h1><span data-contrast=\"auto\" xml:lang=\"EN-US\" lang=\"EN-US\" class=\"TextRun MacChromeBold SCXW215624150 BCX0\"><span class=\"NormalTextRun SCXW215624150 BCX0\">Cardio Blast<\/span><\/span><\/h1>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; width=&#8221;90%&#8221; custom_padding=&#8221;20px||0px||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;10px||||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text module_class=&#8221;square-bullet grey-bullet workout-bullet&#8221; _builder_version=&#8221;4.24.0&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Sarabun||||||||&#8221; header_text_align=&#8221;left&#8221; width=&#8221;90%&#8221; width_tablet=&#8221;100%&#8221; width_phone=&#8221;&#8221; width_last_edited=&#8221;on|desktop&#8221; module_alignment=&#8221;left&#8221; custom_margin=&#8221;||||false|false&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p style=\"text-align: left;\">Get ready to elevate your heart rate, break a sweat, and have a blast with our Cardio Blast Workout!<\/p>\n<p>[\/et_pb_text][et_pb_text module_class=&#8221;square-bullet grey-bullet workout-bullet&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Sarabun||||||||&#8221; width=&#8221;90%&#8221; width_tablet=&#8221;100%&#8221; width_phone=&#8221;&#8221; width_last_edited=&#8221;on|tablet&#8221; module_alignment=&#8221;left&#8221; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;||||false|false&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"text-align: left;\"><strong>\u00a0 What you need:<\/strong><br \/><span class=\"NormalTextRun SCXW41786031 BCX0\">You\u2019ll<\/span><span class=\"NormalTextRun SCXW41786031 BCX0\"> need water, a towel and a timer, box or step for the main workout.<\/span><\/li>\n<li style=\"text-align: left;\"><strong>\u00a0 Note:<\/strong><br \/><span data-contrast=\"auto\" xml:lang=\"EN-US\" lang=\"EN-US\" class=\"TextRun SCXW131403906 BCX0\"><span class=\"NormalTextRun SCXW131403906 BCX0\">Make sure to write out the movements and check the video demonstrations before you start.<\/span><\/span><span class=\"EOP SCXW131403906 BCX0\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<\/ul>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px||0px||true|false&#8221; custom_padding=&#8221;0px||0px||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row use_custom_gutter=&#8221;on&#8221; make_equal=&#8221;on&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; width=&#8221;90%&#8221; width_tablet=&#8221;90%&#8221; width_phone=&#8221;90%&#8221; width_last_edited=&#8221;on|phone&#8221; custom_margin=&#8221;||||false|false&#8221; custom_margin_tablet=&#8221;10px||10px||true|false&#8221; custom_margin_phone=&#8221;||||true|false&#8221; custom_margin_last_edited=&#8221;on|tablet&#8221; custom_padding=&#8221;20px||20px||true|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_css_main_element=&#8221;display:flex;||align-items:center;&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_divider color=&#8221;#000000&#8243; 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header_text_color=&#8221;#000000&#8243; header_6_font=&#8221;EB Garamond|700|||||||&#8221; header_6_text_align=&#8221;center&#8221; header_6_text_color=&#8221;#000000&#8243; header_6_font_size=&#8221;24px&#8221; background_color=&#8221;#FFFFFF&#8221; text_orientation=&#8221;center&#8221; width_tablet=&#8221;80px&#8221; width_phone=&#8221;70px&#8221; width_last_edited=&#8221;on|phone&#8221; min_height_tablet=&#8221;80px&#8221; min_height_phone=&#8221;60px&#8221; min_height_last_edited=&#8221;on|tablet&#8221; custom_padding=&#8221;10px|16px|10px|16px|true|true&#8221; custom_padding_tablet=&#8221;6px|12px|6px|12px|true|true&#8221; custom_padding_phone=&#8221;0px|8px|0px|8px|true|true&#8221; custom_padding_last_edited=&#8221;on|tablet&#8221; header_6_font_size_tablet=&#8221;18px&#8221; header_6_font_size_phone=&#8221;18px&#8221; header_6_font_size_last_edited=&#8221;on|tablet&#8221; custom_css_main_element=&#8221;text-transform: capitalize !important;&#8221; border_radii=&#8221;on|100px|100px|100px|100px&#8221; border_width_all=&#8221;6px&#8221; border_color_all=&#8221;#FFFFFF&#8221; box_shadow_style=&#8221;preset3&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h6>5<\/h6>\n<h6>Mins<\/h6>\n<p>[\/et_pb_text][et_pb_divider color=&#8221;#000000&#8243; divider_position=&#8221;center&#8221; admin_label=&#8221;Divider&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; width=&#8221;70px&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_divider][et_pb_text _builder_version=&#8221;4.24.0&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Sarabun||||||||&#8221; text_text_color=&#8221;#000000&#8243; text_font_size=&#8221;20px&#8221; header_font=&#8221;EB Garamond|700|||||||&#8221; header_text_color=&#8221;#FFFFFF&#8221; header_6_font=&#8221;EB Garamond|700|||||||&#8221; header_6_text_color=&#8221;#FFFFFF&#8221; header_6_font_size=&#8221;30px&#8221; background_color=&#8221;#a6b0b8&#8243; text_orientation=&#8221;center&#8221; width=&#8221;200px&#8221; width_tablet=&#8221;175px&#8221; width_phone=&#8221;150px&#8221; width_last_edited=&#8221;on|tablet&#8221; custom_padding=&#8221;8px||5px||false|false&#8221; custom_padding_tablet=&#8221;8px||5px||false|false&#8221; custom_padding_phone=&#8221;8px||5px||false|false&#8221; custom_padding_last_edited=&#8221;on|desktop&#8221; header_6_font_size_tablet=&#8221;26px&#8221; header_6_font_size_phone=&#8221;22px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; header_6_text_shadow_style=&#8221;preset1&#8243; header_6_text_shadow_vertical_length=&#8221;3px&#8221; header_6_text_shadow_blur_strength=&#8221;12px&#8221; header_6_text_shadow_color=&#8221;rgba(0,0,0,0.15)&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h6>Warm Up<\/h6>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row use_custom_gutter=&#8221;on&#8221; make_equal=&#8221;on&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; module_class=&#8221;video-row&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; width=&#8221;90%&#8221; module_alignment=&#8221;center&#8221; overflow-x=&#8221;scroll&#8221; custom_margin=&#8221;|10px|20px|0px|false|false&#8221; custom_margin_tablet=&#8221;0px|5px|0px|0px|true|false&#8221; custom_margin_phone=&#8221;||||false|false&#8221; custom_margin_last_edited=&#8221;on|phone&#8221; custom_padding=&#8221;|||10%|false|false&#8221; custom_padding_tablet=&#8221;0px||0px|6%|true|false&#8221; custom_padding_phone=&#8221;|||13%|false|false&#8221; module_alignment_tablet=&#8221;right&#8221; module_alignment_phone=&#8221;right&#8221; module_alignment_last_edited=&#8221;on|tablet&#8221; custom_css_main_element=&#8221;overflow-x:scroll;||display:flex;||grid-template-columns:repeat(7, 300px);||white-space:nowrap !important;||flex-wrap:nowrap !important;||||||&#8221; custom_css_free_form=&#8221;.video-row::-webkit-scrollbar {||    width: 0px;||    background: transparent;||  height: 0px;||}||.video-row .et_pb_row{||  margin-left: 0 !important;||}&#8221; border_width_all=&#8221;0px&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|20px|||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.24.0&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Sarabun||||||||&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; custom_padding_last_edited=&#8221;on|desktop&#8221; admin_label=&#8221;Warm Up&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; width=&#8221;80%&#8221; module_alignment=&#8221;center&#8221; custom_margin=&#8221;0px||0px|0px|true|false&#8221; custom_padding=&#8221;0px||4px|5%|false|false&#8221; custom_padding_tablet=&#8221;|||3%|false|false&#8221; custom_padding_phone=&#8221;|||0%|false|false&#8221; module_alignment_tablet=&#8221;center&#8221; module_alignment_phone=&#8221;right&#8221; module_alignment_last_edited=&#8221;on|tablet&#8221; custom_css_main_element=&#8221;overflow-x:scroll;||display:flex;||white-space:nowrap !important;||flex-wrap:nowrap !important;&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row column_structure=&#8221;1_5,1_5,1_5,1_5,1_5&#8243; custom_padding_last_edited=&#8221;on|phone&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; module_alignment=&#8221;center&#8221; custom_margin=&#8221;|0px||0px|false|true&#8221; custom_margin_tablet=&#8221;|0px||0px|false|true&#8221; custom_margin_phone=&#8221;||||false|false&#8221; custom_margin_last_edited=&#8221;on|tablet&#8221; custom_padding=&#8221;|||0%|false|false&#8221; custom_padding_tablet=&#8221;|||2%|false|false&#8221; custom_padding_phone=&#8221;|||0%|false|false&#8221; module_alignment_tablet=&#8221;center&#8221; module_alignment_phone=&#8221;center&#8221; module_alignment_last_edited=&#8221;on|desktop&#8221; custom_css_main_element=&#8221;width:1300px !important;||display:flex;||grid-template-columns:repeat(7, 300px);||white-space:nowrap !important;||flex-wrap:nowrap !important;||&#8221; custom_css_free_form=&#8221;||&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;1_5&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/23.jpg&#8221; image_alt=&#8221;Arm Circles&#8221; video_link=&#8221;https:\/\/www.youtube.com\/watch?v=UVMEnIaY8aU&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5><span data-contrast=\"auto\" xml:lang=\"EN-US\" lang=\"EN-US\" class=\"TextRun SCXW19601441 BCX0\"><span class=\"NormalTextRun SCXW19601441 BCX0\">Arm Circles<\/span><\/span><\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0 45 secs<\/span><\/h6>\n<h6><span class=\"icontext\"><span>Alternate each side with max reps<\/span><\/span><\/h6>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_5&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/2-1.jpg&#8221; image_alt=&#8221;High Knees Marching&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=WofWmk-4qU4&#8243; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5>High Knees Marching<\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0 45 secs<\/span><\/h6>\n<h6><span class=\"icontext\"><span>Alternate each leg with max reps<\/span><\/span><\/h6>\n<h6><\/h6>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_5&#8243; admin_label=&#8221;Column&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/31.jpg&#8221; image_alt=&#8221;Bodyweight Squats&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=iiKn5FiVUjI&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5><strong>Bodyweight Squats<\/strong><\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0 45 secs<\/span><\/h6>\n<h6><span class=\"icontext\"><span>Max reps<\/span><\/span><\/h6>\n<h6><\/h6>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_5&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/Skater-Lunges.jpg&#8221; image_alt=&#8221;Skater Lunges&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=DUbAhVe0e8Q&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5><strong>Skater Lunge <\/strong><\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0 45 secs<\/span><\/h6>\n<h6><span class=\"icontext\"><span>Alternate each leg with max reps<\/span><\/span><\/h6>\n<h6><span class=\"icontext\">\u00a0<\/span><\/h6>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_5&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/1.jpg&#8221; image_alt=&#8221;Torso Twists&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=HMKbmG1L7vc&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5><strong>Torso Twists<\/strong><\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0 45 secs<\/span><\/h6>\n<h6><span class=\"icontext\"><span>Alternate each side with max reps<\/span><\/span><\/h6>\n<h6><\/h6>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px||0px||true|false&#8221; custom_css_main_element=&#8221;width:1300px !important;||display:flex;&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.24.0&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; admin_label=&#8221;Section&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px||0px||true|false&#8221; custom_padding=&#8221;0px||0px||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row use_custom_gutter=&#8221;on&#8221; make_equal=&#8221;on&#8221; admin_label=&#8221;Row&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; width=&#8221;90%&#8221; width_tablet=&#8221;90%&#8221; width_phone=&#8221;90%&#8221; width_last_edited=&#8221;on|phone&#8221; custom_margin=&#8221;20px||20px||true|false&#8221; custom_margin_tablet=&#8221;10px||10px||true|false&#8221; custom_margin_phone=&#8221;||||true|false&#8221; custom_margin_last_edited=&#8221;on|tablet&#8221; custom_padding=&#8221;20px||20px||true|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_css_main_element=&#8221;display:flex;||align-items:center;&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_divider color=&#8221;#000000&#8243; divider_weight=&#8221;1px&#8221; admin_label=&#8221;Divider&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;#000000&#8243; positioning=&#8221;absolute&#8221; vertical_offset=&#8221;60px&#8221; horizontal_offset=&#8221;45px&#8221; vertical_offset_tablet=&#8221;60px&#8221; vertical_offset_phone=&#8221;60px&#8221; vertical_offset_last_edited=&#8221;on|desktop&#8221; horizontal_offset_tablet=&#8221;35px&#8221; horizontal_offset_phone=&#8221;30px&#8221; horizontal_offset_last_edited=&#8221;on|phone&#8221; width=&#8221;1px&#8221; min_height=&#8221;914px&#8221; height=&#8221;415px&#8221; height_tablet=&#8221;505px&#8221; height_phone=&#8221;510px&#8221; height_last_edited=&#8221;on|phone&#8221; overflow-y=&#8221;visible&#8221; positioning_tablet=&#8221;absolute&#8221; positioning_phone=&#8221;absolute&#8221; positioning_last_edited=&#8221;on|desktop&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_divider][et_pb_text _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;|||on|||||&#8221; text_text_color=&#8221;#27AAE1&#8243; text_font_size=&#8221;12px&#8221; header_text_color=&#8221;#000000&#8243; header_6_font=&#8221;EB Garamond|700|||||||&#8221; header_6_text_align=&#8221;center&#8221; header_6_text_color=&#8221;#000000&#8243; header_6_font_size=&#8221;24px&#8221; background_color=&#8221;#FFFFFF&#8221; text_orientation=&#8221;center&#8221; custom_padding=&#8221;10px|16px|10px|16px|true|true&#8221; custom_padding_tablet=&#8221;6px|12px|6px|12px|true|true&#8221; custom_padding_phone=&#8221;0px|8px|0px|8px|true|true&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;18px&#8221; header_6_font_size_phone=&#8221;18px&#8221; header_6_font_size_last_edited=&#8221;on|tablet&#8221; custom_css_main_element=&#8221;text-transform: capitalize !important;&#8221; border_radii=&#8221;on|100px|100px|100px|100px&#8221; border_width_all=&#8221;6px&#8221; border_color_all=&#8221;#FFFFFF&#8221; box_shadow_style=&#8221;preset3&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h6>20<\/h6>\n<h6>Mins<\/h6>\n<p>[\/et_pb_text][et_pb_divider color=&#8221;#000000&#8243; divider_position=&#8221;center&#8221; admin_label=&#8221;Divider&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; width=&#8221;70px&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_divider][et_pb_text _builder_version=&#8221;4.24.0&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Sarabun||||||||&#8221; text_text_color=&#8221;#000000&#8243; text_font_size=&#8221;20px&#8221; header_font=&#8221;EB Garamond|700|||||||&#8221; header_text_color=&#8221;#FFFFFF&#8221; header_6_font=&#8221;EB Garamond|700|||||||&#8221; header_6_text_color=&#8221;#FFFFFF&#8221; header_6_font_size=&#8221;30px&#8221; background_color=&#8221;#FF732B&#8221; text_orientation=&#8221;center&#8221; width=&#8221;200px&#8221; width_tablet=&#8221;175px&#8221; width_phone=&#8221;150px&#8221; width_last_edited=&#8221;on|tablet&#8221; custom_padding=&#8221;8px||5px||false|false&#8221; custom_padding_tablet=&#8221;8px||5px||false|false&#8221; custom_padding_phone=&#8221;8px||5px||false|false&#8221; custom_padding_last_edited=&#8221;on|desktop&#8221; header_6_font_size_tablet=&#8221;26px&#8221; header_6_font_size_phone=&#8221;22px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; header_6_text_shadow_style=&#8221;preset1&#8243; header_6_text_shadow_vertical_length=&#8221;3px&#8221; header_6_text_shadow_blur_strength=&#8221;12px&#8221; header_6_text_shadow_color=&#8221;rgba(0,0,0,0.15)&#8221; box_shadow_style=&#8221;preset3&#8243; box_shadow_vertical=&#8221;3px&#8221; box_shadow_blur=&#8221;12px&#8221; box_shadow_color=&#8221;rgba(0,0,0,0.35)&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h6>Workout<\/h6>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row use_custom_gutter=&#8221;on&#8221; make_equal=&#8221;on&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; module_class=&#8221;video-row&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; width=&#8221;90%&#8221; module_alignment=&#8221;center&#8221; overflow-x=&#8221;scroll&#8221; custom_margin=&#8221;|10px|20px|0px|false|false&#8221; custom_margin_tablet=&#8221;0px|5px|0px|0px|true|false&#8221; custom_margin_phone=&#8221;||||false|false&#8221; custom_margin_last_edited=&#8221;on|phone&#8221; custom_padding=&#8221;|||10%|false|false&#8221; custom_padding_tablet=&#8221;0px||0px|6%|true|false&#8221; custom_padding_phone=&#8221;|||13%|false|false&#8221; module_alignment_tablet=&#8221;right&#8221; module_alignment_phone=&#8221;right&#8221; module_alignment_last_edited=&#8221;on|tablet&#8221; custom_css_main_element=&#8221;overflow-x:scroll;||display:flex;||grid-template-columns:repeat(7, 300px);||white-space:nowrap !important;||flex-wrap:nowrap !important;||||||&#8221; custom_css_free_form=&#8221;.video-row::-webkit-scrollbar {||    width: 0px;||    background: transparent;||  height: 0px;||}||.video-row .et_pb_row{||  margin-left: 0 !important;||}&#8221; border_width_all=&#8221;0px&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; admin_label=&#8221;Column&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|20px|||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text admin_label=&#8221;Text&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Sarabun||||||||&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Perform as many reps as possible of each exercise within <strong>45 seconds<\/strong>, followed by a <strong>15-second rest<\/strong>. Complete the circuit twice.<\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; custom_padding_last_edited=&#8221;on|desktop&#8221; admin_label=&#8221;Workout&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; width=&#8221;80%&#8221; module_alignment=&#8221;center&#8221; custom_margin=&#8221;0px||0px|0px|true|false&#8221; custom_padding=&#8221;0px||4px|5%|false|false&#8221; custom_padding_tablet=&#8221;|||3%|false|false&#8221; custom_padding_phone=&#8221;|||0%|false|false&#8221; module_alignment_tablet=&#8221;center&#8221; module_alignment_phone=&#8221;right&#8221; module_alignment_last_edited=&#8221;on|tablet&#8221; custom_css_main_element=&#8221;overflow-x:scroll;||display:flex;||white-space:nowrap !important;||flex-wrap:nowrap !important;&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row column_structure=&#8221;1_6,1_6,1_6,1_6,1_6,1_6&#8243; custom_padding_last_edited=&#8221;on|phone&#8221; _builder_version=&#8221;4.24.0&#8243; _module_preset=&#8221;default&#8221; module_alignment=&#8221;center&#8221; custom_margin=&#8221;|0px||0px|false|true&#8221; custom_margin_tablet=&#8221;|0px||0px|false|true&#8221; custom_margin_phone=&#8221;||||false|false&#8221; custom_margin_last_edited=&#8221;on|tablet&#8221; custom_padding=&#8221;|||0%|false|false&#8221; custom_padding_tablet=&#8221;|||2%|false|false&#8221; custom_padding_phone=&#8221;|||0%|false|false&#8221; module_alignment_tablet=&#8221;center&#8221; module_alignment_phone=&#8221;center&#8221; module_alignment_last_edited=&#8221;on|desktop&#8221; custom_css_main_element=&#8221;width:1300px !important;||display:flex;||grid-template-columns:repeat(7, 300px);||white-space:nowrap !important;||flex-wrap:nowrap !important;||&#8221; custom_css_free_form=&#8221;||&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;1_6&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/12.jpg&#8221; image_alt=&#8221;Mountain Climbers&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=r2LKWUlCczs&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5>Mountain Climbers<\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0 45 secs<\/span><\/h6>\n<h6>Alternate each leg with max reps and a 15-second rest before the next exercise<\/h6>\n<h6><\/h6>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_6&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/46.jpg&#8221; image_alt=&#8221;Jump Squats&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=5xv0DKqe5XQ&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5>Jump Squats<\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0 45 secs<\/span><\/h6>\n<h6>Max reps and a 15-second rest before the next exercise<\/h6>\n<h6><\/h6>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_6&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/2-1.jpg&#8221; image_alt=&#8221;High Knees&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=WofWmk-4qU4&#8243; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5>High Knees<\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0 45 secs<\/span><\/h6>\n<h6>Alternate each leg with max reps and a 15-second rest before the next exercise<\/h6>\n<h6><\/h6>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_6&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/05\/header-1-696&#215;369-1.jpg&#8221; image_alt=&#8221;Push-Up&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=_l3ySVKYVJ8&#8243; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5>Push-Up<\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0 45 secs<\/span><\/h6>\n<h6>Max reps and a 15-second rest before the next exercise<\/h6>\n<h6><\/h6>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_6&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/Fast-Feet-Drill.jpg&#8221; image_alt=&#8221;Fast Feet Drill&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=TU8QYVW0gDU&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5>Burpees<\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0 45 secs<\/span><\/h6>\n<h6>Alternate each leg with Max reps and a 15-second rest before next exercise.<\/h6>\n<h6>Perform half burpee to scale <span style=\"color: #27aae1; font-size: 16px;\"><\/span><a href=\"https:\/\/youtube.com\/watch?v=O7C58frhmFA\" style=\"font-size: 16px; color: #27aae1;\">here<\/a><\/h6>\n<h6><\/h6>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_6&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/Skater-Lunges.jpg&#8221; image_alt=&#8221;Skater Lunges&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=DUbAhVe0e8Q&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5><strong>Skater Lunges<\/strong><\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0 45 secs<\/span><\/h6>\n<h6>Alternate each leg with max reps and a 15-second rest before the next exercise<\/h6>\n<h6><span class=\"icontext\">\u00a0<\/span><\/h6>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=&#8221;1_2,1_2&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px||0px||true|false&#8221; custom_css_main_element=&#8221;width:1300px !important;||display:flex;&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/8.jpg&#8221; image_alt=&#8221;Flutter Kicks&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=e_s7uBNPnow&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5><strong>Flutter Kicks<\/strong><\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0 45 secs<\/span><\/h6>\n<h6>Alternate each leg with max reps and a 15-second rest before the next exercise<\/h6>\n<h6><span class=\"icontext\">\u00a0<\/span><\/h6>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/12\/GettyImages-2172235234-scaled.jpg&#8221; image_alt=&#8221;Speed Punches&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=hDc7MLhktsg&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5>Speed Punches<\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0 45 secs<\/span><\/h6>\n<h6>Alternate each arm with max reps and a 15-second rest before the next exercise<\/h6>\n<h6><span class=\"icontext\">\u00a0<\/span><\/h6>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px||0px||true|false&#8221; custom_padding=&#8221;0px||||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row use_custom_gutter=&#8221;on&#8221; make_equal=&#8221;on&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; width=&#8221;90%&#8221; width_tablet=&#8221;90%&#8221; width_phone=&#8221;90%&#8221; width_last_edited=&#8221;on|phone&#8221; custom_margin=&#8221;20px||20px||true|false&#8221; custom_margin_tablet=&#8221;10px||10px||true|false&#8221; custom_margin_phone=&#8221;||||true|false&#8221; custom_margin_last_edited=&#8221;on|tablet&#8221; custom_padding=&#8221;20px||20px||true|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_css_main_element=&#8221;display:flex;||align-items:center;&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_divider color=&#8221;#000000&#8243; divider_weight=&#8221;1px&#8221; admin_label=&#8221;Divider&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;#000000&#8243; positioning=&#8221;absolute&#8221; vertical_offset=&#8221;60px&#8221; horizontal_offset=&#8221;45px&#8221; vertical_offset_tablet=&#8221;60px&#8221; vertical_offset_phone=&#8221;60px&#8221; vertical_offset_last_edited=&#8221;on|desktop&#8221; horizontal_offset_tablet=&#8221;35px&#8221; horizontal_offset_phone=&#8221;30px&#8221; horizontal_offset_last_edited=&#8221;on|phone&#8221; position_origin_a_tablet=&#8221;&#8221; position_origin_a_phone=&#8221;&#8221; position_origin_a_last_edited=&#8221;on|desktop&#8221; position_origin_f_tablet=&#8221;&#8221; position_origin_f_phone=&#8221;&#8221; position_origin_f_last_edited=&#8221;on|desktop&#8221; position_origin_r_tablet=&#8221;&#8221; position_origin_r_phone=&#8221;&#8221; position_origin_r_last_edited=&#8221;on|desktop&#8221; width=&#8221;1px&#8221; height=&#8221;400px&#8221; height_tablet=&#8221;567px&#8221; height_phone=&#8221;622px&#8221; height_last_edited=&#8221;on|phone&#8221; overflow-y=&#8221;visible&#8221; positioning_tablet=&#8221;absolute&#8221; positioning_phone=&#8221;absolute&#8221; positioning_last_edited=&#8221;on|desktop&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_divider][et_pb_text _builder_version=&#8221;4.24.2&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;|||on|||||&#8221; text_text_color=&#8221;#27AAE1&#8243; text_font_size=&#8221;12px&#8221; header_text_color=&#8221;#000000&#8243; header_6_font=&#8221;EB Garamond|700|||||||&#8221; header_6_text_align=&#8221;center&#8221; header_6_text_color=&#8221;#000000&#8243; header_6_font_size=&#8221;24px&#8221; background_color=&#8221;#FFFFFF&#8221; text_orientation=&#8221;center&#8221; custom_padding=&#8221;10px|16px|10px|16px|true|true&#8221; custom_padding_tablet=&#8221;8px|12px|8px|12px|true|true&#8221; custom_padding_phone=&#8221;2px|8px|2px|8px|true|true&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;18px&#8221; header_6_font_size_phone=&#8221;18px&#8221; header_6_font_size_last_edited=&#8221;on|tablet&#8221; custom_css_main_element=&#8221;text-transform: capitalize !important;&#8221; border_radii=&#8221;on|100px|100px|100px|100px&#8221; border_width_all=&#8221;6px&#8221; border_color_all=&#8221;#FFFFFF&#8221; box_shadow_style=&#8221;preset3&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h6>5<\/h6>\n<h6>Mins<\/h6>\n<p>[\/et_pb_text][et_pb_divider color=&#8221;#000000&#8243; divider_position=&#8221;center&#8221; admin_label=&#8221;Divider&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; width=&#8221;70px&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_divider][et_pb_text _builder_version=&#8221;4.24.0&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Sarabun||||||||&#8221; text_text_color=&#8221;#000000&#8243; text_font_size=&#8221;20px&#8221; header_font=&#8221;EB Garamond|700|||||||&#8221; header_text_color=&#8221;#FFFFFF&#8221; header_6_font=&#8221;EB Garamond|700|||||||&#8221; header_6_text_color=&#8221;#FFFFFF&#8221; header_6_font_size=&#8221;30px&#8221; background_color=&#8221;#A6B0B8&#8243; text_orientation=&#8221;center&#8221; width=&#8221;200px&#8221; width_tablet=&#8221;175px&#8221; width_phone=&#8221;150px&#8221; width_last_edited=&#8221;on|tablet&#8221; custom_padding=&#8221;8px||5px||false|false&#8221; custom_padding_tablet=&#8221;8px||5px||false|false&#8221; custom_padding_phone=&#8221;8px||5px||false|false&#8221; custom_padding_last_edited=&#8221;on|desktop&#8221; header_6_font_size_tablet=&#8221;26px&#8221; header_6_font_size_phone=&#8221;22px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; header_6_text_shadow_style=&#8221;preset1&#8243; header_6_text_shadow_vertical_length=&#8221;3px&#8221; header_6_text_shadow_blur_strength=&#8221;12px&#8221; header_6_text_shadow_color=&#8221;rgba(0,0,0,0.15)&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h6>Cool Down<\/h6>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row use_custom_gutter=&#8221;on&#8221; make_equal=&#8221;on&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; module_class=&#8221;video-row&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; width=&#8221;90%&#8221; module_alignment=&#8221;center&#8221; overflow-x=&#8221;scroll&#8221; custom_margin=&#8221;|10px|20px|0px|false|false&#8221; custom_margin_tablet=&#8221;0px|5px|0px|0px|true|false&#8221; custom_margin_phone=&#8221;||||false|false&#8221; custom_margin_last_edited=&#8221;on|phone&#8221; custom_padding=&#8221;|||10%|false|false&#8221; custom_padding_tablet=&#8221;0px||0px|6%|true|false&#8221; custom_padding_phone=&#8221;|||13%|false|false&#8221; module_alignment_tablet=&#8221;right&#8221; module_alignment_phone=&#8221;right&#8221; module_alignment_last_edited=&#8221;on|tablet&#8221; custom_css_main_element=&#8221;overflow-x:scroll;||display:flex;||grid-template-columns:repeat(7, 300px);||white-space:nowrap !important;||flex-wrap:nowrap !important;||||||&#8221; custom_css_free_form=&#8221;.video-row::-webkit-scrollbar {||    width: 0px;||    background: transparent;||  height: 0px;||}||.video-row .et_pb_row{||  margin-left: 0 !important;||}&#8221; border_width_all=&#8221;0px&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|20px|||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Sarabun||||||||&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Remember to breathe deeply and consistently during each stretch. Feel free to hold each stretch longer if it feels comfortable, and don&#8217;t push your body into any uncomfortable or painful positions. This cooldown routine is designed to help improve flexibility and reduce muscle tension.<\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; custom_padding_last_edited=&#8221;on|desktop&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; width=&#8221;80%&#8221; module_alignment=&#8221;center&#8221; custom_margin=&#8221;0px||0px|0px|true|false&#8221; custom_padding=&#8221;0px||4px|5%|false|false&#8221; custom_padding_tablet=&#8221;|||3%|false|false&#8221; custom_padding_phone=&#8221;|||0%|false|false&#8221; module_alignment_tablet=&#8221;center&#8221; module_alignment_phone=&#8221;right&#8221; module_alignment_last_edited=&#8221;on|tablet&#8221; custom_css_main_element=&#8221;overflow-x:scroll;||display:flex;||white-space:nowrap !important;||flex-wrap:nowrap !important;&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row column_structure=&#8221;1_6,1_6,1_6,1_6,1_6,1_6&#8243; custom_padding_last_edited=&#8221;on|phone&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; module_alignment=&#8221;center&#8221; custom_margin=&#8221;|0px||0px|false|true&#8221; custom_margin_tablet=&#8221;|0px||0px|false|true&#8221; custom_margin_phone=&#8221;||||false|false&#8221; custom_margin_last_edited=&#8221;on|tablet&#8221; custom_padding=&#8221;|||0%|false|false&#8221; custom_padding_tablet=&#8221;|||2%|false|false&#8221; custom_padding_phone=&#8221;|||0%|false|false&#8221; module_alignment_tablet=&#8221;center&#8221; module_alignment_phone=&#8221;center&#8221; module_alignment_last_edited=&#8221;on|desktop&#8221; custom_css_main_element=&#8221;width:1300px !important;||display:flex;||grid-template-columns:repeat(7, 300px);||white-space:nowrap !important;||flex-wrap:nowrap !important;||&#8221; custom_css_free_form=&#8221;||&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;1_6&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/28.jpg&#8221; image_alt=&#8221;Jump Squats&#8221; video_link=&#8221;https:\/\/www.youtube.com\/watch?v=hDY4fnEYz0w&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.24.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5><span>Neck Stretch<\/span><\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0<span>1 min<\/span><\/span><\/h6>\n<h6>30 seconds each side. Tilt head gently; avoid straining<\/h6>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_6&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/30.jpg&#8221; image_alt=&#8221;Shoulder Stretch &#8221; video_link=&#8221;https:\/\/youtube.com\/watch?v=XMsBC9-vSDs&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.24.2&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5>Shoulder Stretch<\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0<span>1 min<\/span><\/span><\/h6>\n<h6>30 seconds each side. Pull arm across chest, keeping shoulder relaxed<\/h6>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_6&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/13.jpg&#8221; image_alt=&#8221;Standing Forward Fold&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=oy2AfcI1CXA&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5><strong>Standing Forward Fold<\/strong><\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0<span>1 min<\/span><\/span><\/h6>\n<h6>Let arms hang and relax spine<\/h6>\n<h6><\/h6>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_6&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/17.jpg&#8221; image_alt=&#8221;Hip Flexor Stretch &#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=eEuMCk2x0r8&#8243; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5>Hip Flexor Stretch<\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0<span>1 min<\/span><\/span><span class=\"icontext\"><span><\/span><\/span><\/h6>\n<h6>30 seconds each leg and gently press hips forward<\/h6>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_6&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/29.jpg&#8221; image_alt=&#8221;Seated Side Stretch&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=gRJ6xh1lLPA&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5><strong>Seated Side Stretch<\/strong><\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0<span>1 min<\/span><\/span><span class=\"icontext\"><span><\/span><\/span><\/h6>\n<h6>30 seconds each side and reach arm overhead; avoid twisting<\/h6>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_6&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][ba_video_popup image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/22.jpg&#8221; image_alt=&#8221;Deep Breathing&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=K353fkHYMPs&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/ba_video_popup][et_pb_text content_tablet=&#8221;<\/p>\n<h5>High Knees<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2216%22 height=%2217%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6>Ongoing<\/h6>\n<p>&#8221; content_phone=&#8221;<\/p>\n<h5>Jumping Jacks<\/h5>\n<p><span class=%22icontext%22><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png%22 width=%2218%22 height=%2219%22 alt=%22%22 class=%22wp-image-238804 alignnone size-full%22 \/> <span>1 min<\/span><\/span><\/p>\n<h6><\/h6>\n<h6><\/h6>\n<p>&#8221; content_last_edited=&#8221;off|tablet&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;14px&#8221; text_line_height=&#8221;1em&#8221; header_font=&#8221;||||||||&#8221; header_5_font=&#8221;Sarabun|800|||||||&#8221; header_5_text_align=&#8221;left&#8221; header_5_text_color=&#8221;#000000&#8243; header_5_font_size=&#8221;18px&#8221; header_6_font=&#8221;Sarabun||||||||&#8221; header_6_font_size=&#8221;16px&#8221; custom_padding=&#8221;20px||||false|false&#8221; text_font_size_tablet=&#8221;12px&#8221; text_font_size_phone=&#8221;10px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_5_font_size_tablet=&#8221;20px&#8221; header_5_font_size_phone=&#8221;16px&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;14px&#8221; header_6_font_size_phone=&#8221;13px&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; custom_css_main_element=&#8221;white-space:normal;&#8221; custom_css_free_form=&#8221;.icontext {||  display:flex;||  align-items:center;||}&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h5>Deep Breathing<\/h5>\n<h6><span class=\"icontext\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2023\/12\/Timer-1.png\" width=\"18\" height=\"19\" alt=\"\" class=\"wp-image-238804 alignnone size-full\" \/>\u00a0<span>1 min<\/span><\/span><span class=\"icontext\"><span><\/span><\/span><\/h6>\n<h6>Breathe in for 4 seconds, hold for 7 seconds and release for 8 seconds<\/h6>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=&#8221;1_2,1_2&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px||0px||true|false&#8221; custom_css_main_element=&#8221;width:1300px !important;||display:flex;&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;1_2&#8243; admin_label=&#8221;Column&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_column][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|15px||15px|false|true&#8221; custom_css_main_element=&#8221;min-width: 200px !important;||max-width: 210px !important;||&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;0px||0px||true|false&#8221; custom_padding=&#8221;0px||||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row use_custom_gutter=&#8221;on&#8221; make_equal=&#8221;on&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; width=&#8221;90%&#8221; width_tablet=&#8221;90%&#8221; width_phone=&#8221;90%&#8221; width_last_edited=&#8221;on|phone&#8221; custom_margin=&#8221;20px||20px||true|false&#8221; custom_margin_tablet=&#8221;10px||10px||true|false&#8221; custom_margin_phone=&#8221;||||true|false&#8221; custom_margin_last_edited=&#8221;on|tablet&#8221; custom_padding=&#8221;20px||20px||true|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; custom_css_main_element=&#8221;display:flex;||align-items:center;&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text content_tablet=&#8221;<img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/Stop.jpg%22 width=%2230%22 height=%2230%22 alt=%22%22 class=%22wp-image-239239 alignnone size-full%22 \/>&#8221; content_phone=&#8221;<\/p>\n<p><img src=%22https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/Stop.jpg%22 width=%2225%22 height=%2225%22 alt=%22%22 class=%22wp-image-239239 alignnone size-full%22 \/><\/p>\n<p>&#8221; content_last_edited=&#8221;on|desktop&#8221; _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;|||on|||||&#8221; text_text_color=&#8221;#27AAE1&#8243; text_font_size=&#8221;12px&#8221; header_text_color=&#8221;#000000&#8243; header_6_font=&#8221;EB Garamond|700|on||||||&#8221; header_6_text_align=&#8221;center&#8221; header_6_text_color=&#8221;#000000&#8243; header_6_font_size=&#8221;24px&#8221; background_color=&#8221;#FFFFFF&#8221; text_orientation=&#8221;center&#8221; width=&#8221;90px&#8221; width_tablet=&#8221;70px&#8221; width_phone=&#8221;60px&#8221; width_last_edited=&#8221;on|tablet&#8221; height=&#8221;90px&#8221; height_tablet=&#8221;70px&#8221; height_phone=&#8221;60px&#8221; height_last_edited=&#8221;on|tablet&#8221; custom_padding=&#8221;22px||22px||true|true&#8221; custom_padding_tablet=&#8221;15px||15px||true|true&#8221; custom_padding_phone=&#8221;10px||10px||true|true&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;18px&#8221; header_6_font_size_phone=&#8221;18px&#8221; header_6_font_size_last_edited=&#8221;on|desktop&#8221; custom_css_main_element=&#8221;text-transform: capitalize !important;&#8221; border_radii=&#8221;on|100px|100px|100px|100px&#8221; border_width_all=&#8221;6px&#8221; border_color_all=&#8221;#FFFFFF&#8221; box_shadow_style=&#8221;preset3&#8243; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/Stop.jpg\" width=\"35\" height=\"35\" alt=\"\" class=\"wp-image-239239 alignnone size-full\" \/><\/p>\n<p>[\/et_pb_text][et_pb_divider color=&#8221;#000000&#8243; divider_position=&#8221;center&#8221; admin_label=&#8221;Divider&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; width=&#8221;4%&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_divider][et_pb_text _builder_version=&#8221;4.23.4&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Sarabun||||||||&#8221; text_text_color=&#8221;#000000&#8243; text_font_size=&#8221;20px&#8221; header_text_color=&#8221;#FFFFFF&#8221; header_6_text_color=&#8221;#FFFFFF&#8221; background_color=&#8221;RGBA(255,255,255,0)&#8221; custom_padding=&#8221;10px|15px|10px|15px|true|true&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>And we are done!<\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cardio BlastGet ready to elevate your heart rate, break a sweat, and have a blast with our Cardio Blast Workout!&nbsp; \u00a0 What you need:You\u2019ll need water, a towel and a timer, box or step for the main workout. \u00a0 Note:Make sure to write out the movements and check the video demonstrations before you start.\u00a0 5 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":241195,"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-243455","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\/243455","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=243455"}],"version-history":[{"count":22,"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/pages\/243455\/revisions"}],"predecessor-version":[{"id":243637,"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/pages\/243455\/revisions\/243637"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/media\/241195"}],"wp:attachment":[{"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=243455"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}