Exercises 

Warm Ups

Before and After the Any Work Out - Use this Counting to time your Reps

Each one for about 20 Times with 30 Seconds Rest Between

1) Arm Swings

2) Arm Twists

3) Front Lunges

4) Lean Backs

5) Hamstring Pulls

6) Side to Side Stretches

7) Hamstring Stretch

8) Star Side Stretch

9) Stair Archilles Drops

Strengthening

Each One for One Minute or  Four Reps of 5, 10,15  and 20 Seconds with 5 Seconds Rest between each Rep

20 Seconds Rest Between Each Exercise

1) Arm Weights

2) Sit to Stand

3) Wall Slides

4) Step Ups

5) Stair Runs One and Two Stairs.

Floor

1) Push Ups

2) Sit Ups

3) Knee to Chest

4) Back Presses

5) Back Knee Lifts

6) Back Hamstring Lifts