Warmup
– Walk – 45 sec
– Shoulder Rolls – 10 both directions
– Arms to the Sky
– Arm Circles – 10 both directions
– Neck Bends and Hold – 10 sec each position
– Deep Breathing – 3 Times
Exercise Sequence
Sitting
– Arm Push Across – 15 Seconds
– Overhead Reach – 15 Seconds
– Trunk Rotation – 15 Seconds
– Crunches – 15 Seconds
– Ankle Rotations – 15 Seconds
– Side Step – 15 Seconds
– Leg Extension – 10 Each Leg
– Chair Stands – 15
– Deep Breathing – 3 Times
Standing
– Hip Circles – 15 Seconds
– Calf Stretch – 15 Each Position
– Leg Curl – 10 Each Leg
– Arm Curls – 15
– Side Arm Raises – 15
– Bicep Extensions – 15
– Deep Breathing – 3 Times
Sitting
– Wrist Rise and Fall – 15 Seconds
– Wrist Rotations – 15 Seconds
– Elbow Squeezes – 15
– Oblique Squeezes – 15 Each Side
– Knee Raises – 10 Each Leg
– Deep Breathing – 3 Times
Standing
– Side Stepping
– Side Leg Raises – 10 Each Leg
– Stand on One Foot – 45 Seconds (Switch Legs Every 10 Seconds)
– Back Leg Raises – 10 Each Leg
– Heel Cord Stretch – 20 Second Hold Each Leg
– Deep Breathing – 3 Times
Cool Down
– Neck Stretch and Hold – 10 sec each position
– Arms to the Sky – 10 sec each position
– Bear Hug – 2 Times