{"id":244396,"date":"2025-03-21T12:10:33","date_gmt":"2025-03-21T08:10:33","guid":{"rendered":"https:\/\/mindyourhealth.lockton-mena.com\/?page_id=244396"},"modified":"2025-04-21T12:35:36","modified_gmt":"2025-04-21T08:35:36","slug":"april-2025-lower-body-focus","status":"publish","type":"page","link":"https:\/\/mindyourhealth.lockton-mena.com\/?page_id=244396","title":{"rendered":"April 2025 Lower Body Focus"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; admin_label=&#8221;Header&#8221; _builder_version=&#8221;4.24.2&#8243; _module_preset=&#8221;default&#8221; background_image=&#8221;https:\/\/mindyourhealth.lockton-mena.com\/wp-content\/uploads\/2024\/01\/Workouts-Lower-Body-Focus_Opt4-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>Lower Body Focus<\/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;4.25.1&#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><span>Your lower body is the key to a strong foundation and improved overall fitness. Our Lower Body Focus Workout is curated to engage major muscle groups, enhance flexibility, and boost endurance.<\/span><span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>[\/et_pb_text][et_pb_text module_class=&#8221;square-bullet grey-bullet workout-bullet&#8221; _builder_version=&#8221;4.25.1&#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><strong style=\"font-size: 18px;\"><\/strong><\/p>\n<ul>\n<li><strong>What you need:<\/strong><br \/><span><span>A timer, water, and a towel. <\/span><\/span>You will need a step or Box for the main workout.<\/li>\n<li><strong>\u00a0 Note:<\/strong><br \/>Make sure to write out the movements and check the video demonstrations before you start.<\/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; 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; height=&#8221;400px&#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;4.23.4&#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|||||||&#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; _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\/31.jpg&#8221; image_alt=&#8221;Bodyweight Squats&#8221; video_link=&#8221;https:\/\/www.youtube.com\/watch?v=iiKn5FiVUjI&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.27.4&#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;4.27.4&#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>Focus on form; keep knees aligned.<\/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\/39.jpg&#8221; image_alt=&#8221;Hip Circles&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=uazCwXJ8DaE&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; locked=&#8221;off&#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\">Hip 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\">Alternate each side with smooth, controlled circles. <br \/><\/span><\/h6>\n<h6><span class=\"icontext\">Perform max reps while maintaining control and proper form.<\/span><\/h6>\n<h6><\/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\/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; locked=&#8221;off&#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>High Knees<\/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\">Alternate each leg. <\/span><\/h6>\n<h6><span class=\"icontext\">Perform max reps, keeping chest upright and driving knees high.<\/span><\/h6>\n<h6><\/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\/05\/GettyImages-1366602223-scaled.jpg&#8221; image_alt=&#8221;Side Lunges&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=gwWv7aPcD88&#8243; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; locked=&#8221;off&#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>Side 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><span class=\"icontext\">Alternate each side. <\/span><\/h6>\n<h6><span class=\"icontext\">Perform max reps and stretch gently through range.<\/span><\/h6>\n<h6><\/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\/41.jpg&#8221; image_alt=&#8221;Glute Bridges&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=tqp5XQPpTxY&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.25.1&#8243; _module_preset=&#8221;default&#8221; locked=&#8221;off&#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>Glute Bridges<\/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\">Perform max reps and activate glutes and core.<\/span><\/h6>\n<h6><\/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;4.25.0&#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;1000px&#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;4.27.4&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Sarabun||||||||&#8221; hover_enabled=&#8221;0&#8243; custom_css_main_element=&#8221;white-space:normal;&#8221; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<\/p>\n<p>In this <strong>AMRAP<\/strong> (As Many Rounds As Possible) workout, you&#8217;ll complete as many rounds of a specific exercise circuit as you can within <strong>20 minutes<\/strong>. Each round, you&#8217;ll increase the reps by two. For example, in the <strong>first round<\/strong>, you might do<strong> 2 push-ups<\/strong>, then <strong>4 push-ups<\/strong> in the next round, and so on. Keep a steady pace and focus on completing each round with proper form while pushing yourself to increase reps as you go. The goal is to get as far as you can before time runs out.<\/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;4.24.0&#8243; _module_preset=&#8221;default&#8221; module_alignment=&#8221;center&#8221; custom_margin=&#8221;|0px|4px|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\/40.jpg&#8221; image_alt=&#8221;Air Squats&#8221; video_link=&#8221;https:\/\/www.youtube.com\/watch?v=hOzIP_sDfU0&#8243; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; alt=&#8221;Air Squats&#8221; title_text=&#8221;Air Squats&#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;4.27.4&#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; hover_enabled=&#8221;0&#8243; 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; sticky_enabled=&#8221;0&#8243;]<\/p>\n<h5><strong>Air 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 8 reps<\/span><\/h6>\n<h6>Continue increasing by 2 reps each round.<\/h6>\n<h6>AMRAP &#8211; repeat after the round completes increasing by two reps.<\/h6>\n<h6>Toes facing out and slowly bend your knees.<\/h6>\n<p>&nbsp;<\/p>\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\/07\/GettyImages-1444245857-scaled.jpg&#8221; image_alt=&#8221;Walking Lunges&#8221; video_link=&#8221;https:\/\/www.youtube.com\/watch?v=tQNktxPkSeE&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; alt=&#8221;Walking Lunges&#8221; title_text=&#8221;Walking Lunges&#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;4.27.4&#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; hover_enabled=&#8221;0&#8243; 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; sticky_enabled=&#8221;0&#8243;]<\/p>\n<h5><strong>Walking 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 4 reps<\/span><\/h6>\n<h6>Continue increasing by 2 reps each round.<\/h6>\n<h6>AMRAP &#8211; repeat after the round completes increasing by two reps.<\/h6>\n<h6>Use a wall or table for balance if required.<\/h6>\n<p>&nbsp;<\/p>\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\/The-thighs-and-calves-Correct-Squat-Form-How-to-do-squats-the-right-way-to-tone-thighs.png&#8221; image_alt=&#8221;Narrow Squat&#8221; video_link=&#8221;https:\/\/www.youtube.com\/watch?v=sMVyjUCp-XI&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; alt=&#8221;Narrow Squats&#8221; title_text=&#8221;Narrow Squats&#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;4.27.4&#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; hover_enabled=&#8221;0&#8243; 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; sticky_enabled=&#8221;0&#8243;]<\/p>\n<h5><strong>Narrow Squat<\/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 8 reps<\/span><\/h6>\n<h6>Continue increasing by 2 reps each round.<\/h6>\n<h6>AMRAP &#8211; repeat after the round completes increasing by two reps.<\/h6>\n<h6>Keep your feet close and follow the same steps as a normal squat.<\/h6>\n<p>&nbsp;<\/p>\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\/07\/GettyImages-590266916-scaled.jpg&#8221; image_alt=&#8221;Step-Ups&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=ddMydIUCXCI&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; alt=&#8221;Bench Step-Ups&#8221; title_text=&#8221;Bench Step-Ups&#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;4.27.4&#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; hover_enabled=&#8221;0&#8243; 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; sticky_enabled=&#8221;0&#8243;]<\/p>\n<h5><strong>Bench Step-Ups<\/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 24 reps x 3 sets <\/span><\/h6>\n<h6><span class=\"icontext\">12 reps each leg. Step onto a sturdy surface.<\/span><\/h6>\n<h6>Rest for 30 seconds before the next set.<\/h6>\n<p>&nbsp;<\/p>\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\/prisoner-get-up-15-minute-hiit-scaled-1.webp&#8221; image_alt=&#8221;Prison get ups&#8221; video_link=&#8221;https:\/\/www.youtube.com\/watch?v=19LhGlHEBKY&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; alt=&#8221;Get Ups&#8221; title_text=&#8221;prisoner-get-up-15-minute-hiit-scaled&#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;4.27.4&#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; hover_enabled=&#8221;0&#8243; 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; sticky_enabled=&#8221;0&#8243;]<\/p>\n<h5><strong>Prison Get Ups<\/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 4 reps<\/span><\/h6>\n<h6>Each leg \u2013 continue increasing by 2 reps each round<\/h6>\n<h6>AMRAP &#8211; repeat after the round completes increasing by two reps.<\/h6>\n<h6>Use a soft mat for your knees.<\/h6>\n<p>&nbsp;<\/p>\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\/Calf-Raises.jpg&#8221; image_alt=&#8221;Calf Raises&#8221; video_link=&#8221;https:\/\/www.youtube.com\/watch?v=cqDMYUaIXvw&#8221; admin_label=&#8221;Torq Video Popup&#8221; _builder_version=&#8221;4.27.4&#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;4.27.4&#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; hover_enabled=&#8221;0&#8243; 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; sticky_enabled=&#8221;0&#8243;]<\/p>\n<h5><strong>Calf Raises<\/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 10 reps\u00a0<\/span><\/h6>\n<h6>Both legs &#8211; continue increasing by 2 reps each round.<\/h6>\n<h6>AMRAP &#8211; repeat after the round completes increasing by two reps.<\/h6>\n<h6>Use a wall or table for balance.<\/h6>\n<p>&nbsp;<\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=&#8221;1_2,1_2&#8243; 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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;480px&#8221; height_tablet=&#8221;607px&#8221; height_phone=&#8221;687px&#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;4.24.0&#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><span><strong>Stretching for legs and hips<\/strong><\/span><\/p>\n<p><span>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. <\/span><\/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_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\/Hamstring-Stretch.jpg&#8221; image_alt=&#8221;Hamstring Stretch &#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=inLULJztZh0&#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>Hamstring 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 leg. Keep spine neutral.<\/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\/18.jpg&#8221; image_alt=&#8221;Butterfly Stretch&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=cfJcO7gi3zw&#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>Butterfly 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><\/h6>\n<h6>Pull feet toward hips gently.<\/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\/16.jpg&#8221; image_alt=&#8221;Pigeon Pose&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=1o7awuDGzag&#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>Pigeon Pose<\/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>Deep stretch for glutes and hips.<\/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\/21.jpg&#8221; image_alt=&#8221;Quad Stretch&#8221; video_link=&#8221;https:\/\/youtu.be\/watch?v=ob1tvmQUQZ0&#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>Quad 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 leg. Keep knees close together.<\/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\/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><\/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; 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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; 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Our Lower Body Focus Workout is curated to engage major muscle groups, enhance flexibility, and boost endurance. &nbsp; What you need:A timer, water, and a towel. You will need a step or Box for the main workout. \u00a0 Note:Make [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":240127,"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-244396","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\/244396","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=244396"}],"version-history":[{"count":8,"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/pages\/244396\/revisions"}],"predecessor-version":[{"id":244609,"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/pages\/244396\/revisions\/244609"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/media\/240127"}],"wp:attachment":[{"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=244396"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}