Programs Adapt

10 arm circles

10 chest expansions

10 goal post

10 seconds across the chest on each side

30 seconds arm circles

30 seconds shoulder taps

30 seconds big arm circles

Repeat

30 seconds punches

30 seconds invisible medball

Rest

30 seconds high punches

30 seconds toe touches

Repeat

10 adapted burpees

15 each side side bends

Rest

30 seconds seated seatbelts

30 seconds russian twist

Repeat

45 seconds Invisible medball slams

Rest 15 seconds repeat 2x

No weight, Shoulder press 15x each side

45 seconds Alternating Punches

Rest 15, repeat 2x

Bicep curl to lateral raise 10x

Alternating Shoulder press 10x

Tricep kickback 10x

Repeat 3x

Adapted supermans 30 seconds

sit ups 30 seconds

Repeat 2x

body fold- touch your toes 30 seconds

Mountain- reach arms up 30 seconds

Side Twist- 30 seconds each side

Repeat 1x

Chest expansions 10x

Arm circles 10x

Dives- reach hands to feet 10x

20 overhead punches

rest 45 seconds, repeat 2x

20 overhead punches

20 alternating punches

20 big arm circles

30 seconds each repeat 1x

toe touches 20x

seated russian twists 20x

repeat 1x

10 arm extensions

10 shoulder taps

10 side shoulder taps

10 arm scissors

repeat 2x

7x Seated Hip Thrust

7x Seated Burppes

Repeat 3x

20 seconds dumbell straight hold- each arm

10x Alternating Shoulder Press

7x Tricep kickback

repeat 2x

7x bicep curl

7x upright rows

repeat 2x

Around the world- head turns

Static weight hold- 10 seconds

Shoulder taps 20 secondsJumping jacks 30 seconds

Repeat 2x

High Punches

Seated Seatbelts right side

High Punches

Seated seatbelts left side

Repeat 3x 30 second each

Lateral Raise -Left Side,

Seated Russian Twist

Lateral Raise – Right Side

Repeat 2x 10 reps

Overhead side hold 10 seconds each side

Repeat 2x each side

Invisible jump rope 30 seconds

10x sitting burpees

Repeat 2x

High elbow stretch

Straight arm across the chest

Touch your opposite toes 10 seconds each side

Repeat 1x

shoulder shrugs 20 seconds

shoulder taps 20 seconds

repeat 2x

10x bicep curl

10x alternating alternating shoulder press

10x tricep kickbacks

10x steering wheels

Repeat 2x

30 second hold weight from chest

Side sits in chair

Overhead twist to floor

Weighted russian twists

all 30 seconds each repeat 2x

Burn out- invisible medball slams 1 min

Goal posts

Arm circles

Open chest claps

repeat 2x

Sitting opposite toe touches

Mummy arm HOLD

repeat 3x

shoulder taps

shoulder shrugs- lift yourself up in hair if able

repeat once

sit ups in chair

Russian twists

repat 2x

big arm circles

arm across body each side 15 second hold

bicep overhead 12 second hold

trunk twist 15 second hold

repeat 2x

toe touches- reaching to feet the best you can 30 seconds

slow Russian twists- hand to opposite wheel 15x each side

side crunch elbow to hip 10x

repeat 2x

20x shoulder shrugs

straight arm hold out 30 seconds

repeat 2x

10 sitting burpees

10 arm circles

5 sitting burpees

repeat 3x

sitting jumping jacks 30 seconds

invisible medal slams 30 seconds

repeat 2x

12x shoulder W's

12x shoulder Y's

12x wheel rows- 6 to 12 on wheels

repeat 3 times

30 seconds siting jumping jacks

10x shoulder shrugs

10 wall push ups- facing wall

repeat 2x

10x bicep curl

10x overhead press (without weight, working on form)

10x seatbelts

repeat 2x

Neck rotations 15 seconds

Side arm raises (looks like a sitting jumping jack) 20 seconds

15 arm circles on each side

Dynamic chest stretch- 15 seconds

Repeat 2x

10 seated twists- each side

Repeat 3x

30 seconds running in place

30 seconds arms above head shoulder taps

15 seconds rest repeat 3 times

10 Alternating shoulder press

10 upright row

Repeat 1x