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- Arm Swings
- Sideways swings w/o a twist
- One arm forward then backward. Switch sides
- Both arms forward then backwards
- Breaststroke
- Freestyle
- Backstroke
- Windmills
- Leg Swings
- Forward and backward
- Swing sideways in front and sideways in back
- Biking Stretches – 10 reps of each
- Quad stretch on one leg
- Standing Figure 4s
- Squats
- Forward lunge with a twist toward forward leg
- Side Lunges
- Retro lunge pulses
- IT/Curtsey Lunges
- Overhead Stretch – Right hand grabs left wrist and pulls then switch sides
- Hip Hinge stretch with arms extended on a table
- Abs
- Crunches
- Legs extended and a right angle to the hips crunches
- Reverse crunches
- Alternate leg drops from an extended position
- Sideways knee drops with arms in a Texas T
- Alternate elbow to knee crunches
- Russian Twists
- Hips
- Kneeling lunge to half splits
- All 4s knee circles one way for 10 revolutions then the other way
- All 4s Donkey Kicks
- All 4s Clam shells
- Marching bridge
- Planks
- Elbow plank hold for 60s
- Snow Angels
- Marching plank
- Side planks with reach through
- Plus push ups
- Sideways crawls
- Hip Dips
- Spidermans
- Inch Worms
- Starting block jumps to streamline – 5 on each side
- Arm Swings
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