| EXERCISE | POSITION | REPETITIONS | GUIDANCE |
|---|---|---|---|
| 5 | Lying | 8 | Keep your arms straight |
| 9 | Lying | 8 | Extend your arms down as low as possible |
| Break | Lying | 10 seconds | Lay flat. Relax. Breath deeply. |
| 11 | Lying or Standing | 20 | 10 with one arm and 10 with the other arm |
| 13 | Standing | 10 | Make 5 "push" exercises, flip your hands, and make another 5 "cross" exercises |
| Jumping Jacks | Standing | 50 | Breath out energetically |
| 12 | Standing | 8 | Thrust your chest as far forward as you can. Make 4 "push" exercises, flip your hands, and make another 4 "cross" exercises |
| Break | Lying | 20 seconds | Lay flat. Relax. Breath deeply. |
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Day 1
