10. Exercise

2x12 metre long mat

Starting position: stand from 1 metre far from one of the ends of the mat with your back at the other end.

1. travel left leg backward into defensive position, swing arms high up, lower onto left knee, swing arms at sides, close leg fro left to right, leap into straddle seat with supported arms between two legs, bend torso forward, hold ankles, close legs while travelling legs and seat with stretched legs
2. backward roll into supported tuck, jump into push-up, turn torso to the left, swing arms at side, turn torso forward, swing arms then push-up, turn torso to the right  while swinging right arm, turn torso forward, swing arms into push-up, jump into supported tuck position
3. jump with 180 degree angle turn to the left into arched stand, swing arms, arms held high, step out with arms at sides, swing right leg, lower to right defensive position (torso is vertical),  swing arms at sides, lift up onto toes, close legs from left behind the right leg and arms on hip, alter legs when jumping three times
4. 90 degree angle turn to the left, swing right leg to the side, step out to the right into offensive position, turn on your hands to the right into straddle, swing arms at sides, circle arms downwards, bend right knee and turn torso to the left, base position