1) Arm Circles For Shoulders for 30 Sec

• Stand up straight with your arms at your sides.
• Reach your arms straight out to your sides and extend them until your arms are parallel with the floor.
• Rotate your arms in small circles, making sure that your elbows remain unlocked.
• Continue doing small circles in one direction for 10-15 repetitions.
• Once you have completed the desired number of repetitions, switch directions and do the same number of reps in the opposite direction.
• Once you have done the desired number of arm circles for one side, switch arms and complete the same number of reps on the opposite side.

Rest for 30 Sec

2) Bird Dog for 30 Sec

• Begin on all fours with a neutral spine and the core engaged.
• Extend the right arm in front of you and lift it to shoulder height, with the elbow slightly bent.
• At the same time, extend the left leg directly behind you, keeping the knee bent and the thigh parallel to the ground.
• Keep the head in line with the spine, looking at the ground.
• Hold the position for a few seconds, and then return to the starting position.
• Repeat on the opposite side.

Rest for 30 Sec

3) Chair Squat for 30 Sec

• Stand up straight and bring your feet about shoulder-width apart.
• Lower your hips and bend your knees, as if you are about to sit in a chair.
• Continue to lower until your thighs are parallel to the floor.
• While keeping your back as straight as possible, press through your heels and stand up.
• Repeat the movement for as many repetitions as desired.

Rest for 30 Sec

4) Cat Cow for 30 Sec

• Stand in a mountain pose, with your feet hip-width apart, hands on your hips, and your spine erect.
• Inhale as you arch your spine, tilt your pelvis forward, and gaze up.
• Exhale as you round your back and tuck your chin in towards your chest like a cow.
• Inhale as you raise your head up to look forward and tilt your pelvis back as you arch your back.
• Exhale as you tuck your chin in towards your chest and round your back like a cat.
• Repeat the sequence for 10-15 times.

Rest for 30 Sec

5) Seated Leg Extension for 30 Sec

• Sit on the leg extension machine with your back and hips firmly pressed against the seat.
• Place your lower legs under the padded lever and adjust the lever to fit your thighs.
• Grasp the handle in front of you and extend your legs out to the farthest point.
• Pause at the farthest point and then slowly return to the starting position.
• Repeat for the desired number of reps.

Rest for 30 Sec

6) Wall Pushup for 30 Sec

• Stand with feet hips-width apart and place hands on the wall, slightly wider than shoulder-width apart.
• Keep arms straight and walk your feet out a few feet from the wall.
• Bend at the elbows until your face and chest is close to the wall.
• Press back up to the starting position.
• Do 8-12 repetitions.

Rest for 30 Sec

7) Dead Bug for 30 Sec

• Lie flat on your back with your feet flat on the floor and your knees bent.
• Raise your arms directly in the air.
• Keep your low back pressed into the ground, pull in your belly button towards your spine, and press your lower back flat against the floor.
• From there, slowly lower your right leg until it just hovers above the ground.
• At the same time, lower your left arm until it is just above the ground.
• Return to the starting position, and repeat on the other side.

Rest for 30 Sec

8) Bear Crawl for 30 Sec

• Begin in a kneeling position with your arms extended parallel to your shoulders and your knees under your hips
• Engage your core, keeping a neutral spine throughout the exercise
• Lift your hips and walk your hands in front of you to transition to a plank position
• Keeping your core engaged and your arms extended, initiate the motion of the bear crawl by taking a small “step” forward with your left arm and right leg simultaneously
• Bring your left knee in and forward while bringing your right arm backward and in at the same time
• Repeat the motion of walking forwards, alternating arms and legs with each step for desired number of reps
• To finish the bear crawl, perform the same motion in reverse, returning to starting position

Rest for 30 Sec

9) Wall Sit for 30 Sec

• Stand with your back against a wall in a comfortable and upright position.
• Slowly slide down the wall until your knees are bent at a 90-degree angle.
• Make sure your feet are planted firmly on the floor in shoulder width apart.
• Allow your arms to drop to your sides.
• Hold this position for as long as you can.
• When you can no longer maintain the position, slowly and calmly slide back up the wall and stand.

Rest for 30 Sec