Simple Gym

Row Machine

3-5 minutes warming up on the row machine

Side walks in place

Band around ankles and side step in place, then back step 45 degree angle, then straight back. Repeat with other leg

Arm pull aparts

Short band around wrists with arms low, then pull apart, the repeat with arms at chest level and then again higher up but not directly over head

Active warmups

High leg kicks, quad grabs, front leg grabs, side shuffles, side lunges, high knees, ass kicks

Block step ups

Step ups onto a block or box

Band leg pull aparts

Band around ankles and using wall for support, 1 foot off the ground with knees slightly bent, pulll leg that is off the ground sideways away from other leg then back in