Overhead Exercise Ball Lift
Take an exercise ball and hold it at your midsection while standing. Lift the ball over your head with both arms. Hold the lift for 2 seconds and then return it to midsection level. Do this exercise 10 times, take a 30-second break and then repeat the set.
Bench Press With Exercise Ball
Lie down on the ground and hold the exercise ball at chest level. Lift the ball up until you lock out your elbows. Hold this position for 3 seconds. Do this 15 times, take a 30-second break and then repeat the set.
Exercise Band Foot Stretch
Take an exercise band and place one end of it under your right foot. Take the other end in your right hand and hold it at waist level. Pull the right end up until it reaches shoulder height. Do this 10 times. Switch the position of the band so it is under your left foot and do 10 reps of this exercise. Take a 30-second break and then repeat the set.
Chest Stretch With Exercise Band
Hold an exercise band in both hands at shoulder level. Pull both ends until you have stretched the band about 12 inches on each side. Hold the position for 2 seconds before relaxing and returning to the starting point. Do this stretch 10 times, take a 30-second break and then repeat the set.
Stand up next to a chair and bend down so that your left hand is on the seat of the chair. You will be bending over at the waist, and your back will be parallel to the floor. Let your right arm hang down and then do left-to-right pendulum movements with your arm. Your arm should get to a 45-degree angle at the conclusion of each swing. Do 10 swings in each direction and then do the same exercise with the other arm. Take a 30-second break and then repeat the set.