Warmup
jumping jacks
walking
step ups
brisk walking

Flexibility
upper body
cat/cow stretches
head rolls
single knee to chest
hug yourself
lying body extension
pull across body
reach behind body
wall stretch
hands behind head
Lower Body
hip/gluteal roll
hamstring
lying hamstring
lying butterfly
lying quadricep
standing calf raises

Aerobic
walking
racewalking
biking
(light) jogging
jumping rope
skating
mountain climbing

Strength
upper body
floor crunches
pullups
one arm row
shoulder press
lateral raises
front raise
upright row
chest abduction (dumbbells)
dumbbell flyes
push ups
alternate curls
hammer curls
bench dips
dumbbell kickbacks
wrist curls
lower body
chair squat/pile squat
lunges (reverse lunges)
chair thigh extension
(lying) leg lifts
standing leg kickbacks
pelvic raises
gluteal/hamstring firmer
toe raises on steps
stair walking
step-ups