0:00 Walk at a comfortable pace to warm up.
3:00 Walk briskly (as if late for an appointment).
6:00 Lunging Press
7:00 Walk briskly.
10:00 Squat and Row
11:00 Walk briskly.
14:00 Plie and Reach
15:00 Repeat minutes 3:00 to 15:00. Use opposite leg or arm for exercises when appropriate.
27:00 Walk at a comfortable pace to cool down.
Start with feet together, back to anchor point, elbows bent and hands at chest level. Step left foot forward and bend knees to lower into a lunge, left knee over ankle. Press arms forward, pause, then slowly bend elbows back to start and repeat, holding lunge position for all reps.
Squat and Row
Face pole with feet shoulder width apart. Bend knees and hips as though sitting on a chair, knees behind toes; extend arms forward at chest level, palms up. Bend elbows and pull back until fists are near ribs, pause, then slowly straighten arms and repeat. Hold squat position for all reps.
Plié and Reach
Stand with left side to pole, feet wide apart, toes turned slightly out. Bend knees and lower until thighs are almost parallel to ground, knees over ankles. Holding both ends of band in right hand by left hip, pull diagonally across body to right side, pause, then lower. Hold plie position for all reps.