Small Arm Circles - With your arms out to the side in a T position, make small circles with your arms. Alternate directions with each set.
Mountain Climbers - In a high push up position, bring one knee in towards your chest. From that position jump and switch knees, bringing the opposite knee up and in! To modify simply slow the movement down, no jumping. Or just hold the high push up position for 20 seconds.
Plank Shoulder Touches - In a high plank position, transfer the weight to one arm and take the free hand up to your opposite shoulder. Slowly switch sides trying to minimize any hip movement. To modify perform from a modified push up position on your knees.
Push Ups - Push Ups are no joke. Start with your hands on an elevated surface, such as a couch or counter top. Slowly make your way to the ground and start from your knees. No matter which option you do, make sure your belly button is tucked in as well as your tush!!
Tricep Chair Dips - Start seated on a chair or couch. Place your hands right outside your hips. Slowly lift you buns of the chair and move slightly forward so your hips are up and out front of the chair. While keeping your hip as close to the chair, bend your elbows and lower your hips towards the ground. Level 1 will be with 90 degrees in your knees, progressing until your legs are completely straight.
Field Goal Supermans - Lying on your stomach with your arms in a field goal position, lift your legs and chest off of the ground while pulling your elbows towards each other behind your back. Keep your gaze down as to not kink the back of your neck.
Low Plank Hold - Same as a push up position, but on your elbows instead of hands. Squeezing your belly button to your spine and tucking your hips under, hold for 60 seconds.