Seated on your bum with legs out overhead press (if not flexible enough can do on a chair)- if no weights: just hold

curl to 90 degrees pull back - add bands to wrists if no weights

Side and front upright- if no weights: front to side holding fists

Quadruped cross body lateral row (:30 on each side) - if no weights: single arm plank reverse fly

Palms up cross body front raise (bend elbows if too heavy) - if no weights: fist circles

3-position push up

60/20 1-6x repeat 4x

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