Programs Gain

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

Mountain

Standing Fold

Downward dog

Cobra

Seated twist

Repeat 1x hold each pose for 30 seconds

Chest expansions x10

Arm cricles x20

Standing leg raises (or seated leg raises) 20x

Standing opposite toe touches 20x

repeat 3x

Push up to reach 10x

rest 30 seconds

Push up to reach 10x

Russian twists (no weight) 30x

Sit ups x30

plank 30 seconds

repeat 2x

10x arm extensions

10x shoulder taps

10x side shoulder taps

10x arm scissors

repeat 2x

10x Seated and elevated Hip Thrusts

10x adapted Burpees

repeat 2x

20 seconds dumbell straight hold- each arm

10x Alternating Shoulder Press

7x Tricep kickback

Repeat 2x

7x bicep curl

7x upright rows

repeat 3x

Around the world- head turns 5 seconds

Static weight hold- 10 seconds

Shoulder taps 20 seconds

Jumping jacks 30 seconds

Repeat 2x

High Punches- light weights optional

Seatbelts right side

High punches

Seatbelts left side

Repeat 3x 30 second each

Lateral Raise -Left Side

Russian Twist

Lateral Raise – Right Side

Repeat 3x 10 reps each

Overhead side hold 10 seconds each side

Repeat 2x each side

Invisible jump rope 30 seconds

Adapted burpees 10x

repeat 3x

High elbow stretch

Straight arm across the chest

Touch your opposite toes 10 seconds each side

10 jumping jacks- repeat 3x

10x Shoulder shrugs

Goal posts

10x bicep curl

10x alternating shoulder press

10x tricep kickbacks

10x steering wheel

repeat 3x

30 second hold weight from chest

adapted supermans

sit ups with weight optional

weighted russian twists

2x

Burn out- insisible med ball slams

Goal post

arm circles

open chest claps

repeat once

Standing toe touches- hand to opposite foot

Standing reach

repeat 2x

plank shoulder taps

push up to reach

repeat 2x

comandos

alternating leg raises

sit ups

repeat 3x

alternating supermans

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- sitting all the way up 30 secs

slow russian twists hold for 3 seconds 15x each side

side crunk- each side 10x

repeat 2x

plank 30 second hold

supermans- 30 seconds

leg lifts 15x

repeat 2x

4 point plank 30 seconds

standing toe touches 10x each side

repeat 2x

jumping jacks 30 seconds

arm pulses 30 seconds

invisible medball slams 30 seconds

10x Wide arm circles

10x shoulder taps

10x leg swings each side

repeat 2x

30 seconds overhead punches

10 wall push ups

repeat 3x

10 bicep curl

10 overhead press

10 tricep kickback

repeat 2x

10 RDL's (against a wall or standing alone)

10 each side overhead snatch with dumbbell

15 arm circles on each side

Dynamic chest stretch- 15 seconds

Standing side hip raise 15 each side (if sitting move knee in and out)

Repeat 1x

30 seconds running in place

30 seconds arms above head shoulder taps

30 seconds toe touches

15 seconds rest repeat 3 times

10 upright row

10 Alternating shoulder press

10 tricep kickbacks

Repeat 2 times

Adapted supermans 30 seconds

5 push up to reach

Adapted supermans 20 seconds

5 push up to reach

Adapted supermans 20 seconds

5 push up to reach