All 13 standard movements in official order.
Full Body Stretch
Raise arms up from the front and open wide. Breathe in deeply.
Knee Bends and Arm Lifts
Rhythmically bend knees while shaking out the arms.
Large Arm Circles
Swing arms in big circles crossing in front of your body.
Chest Expansion
Open arms out to the side horizontally to spread the chest wide.
Side-to-Side Bend
Stretch one arm overhead and bend your torso to the opposite side.
Forward and Back Bends
Bend forward to bounce and reach for toes, then place hands on hips and lean back.
Body Twisting
Let arms swing naturally as you twist the torso left and right.
Arm Stretch Up/Down
Bring hands to shoulders, push straight up to the sky, return to shoulders, then release.
Diagonal Toe Touches
Reach down diagonally toward your opposite foot, stand tall, and open arms.
Full Body Rotation
Circle your entire upper body at the hips in a large, fluid rotation.
Jumping In Place
Do four light hops with feet together, followed by two jumping jacks.
Knee Bends Repeat
A repeat of exercise 2 to calm down the heart rate after jumping.
Final Deep Breathing
Slowly raise arms and inhale deeply. Lower arms and exhale to finish.