Start at
standing position and jump out
legs wide while simultaneously bringing arms kept straight in a
circle motion at side of body all the way up so hands meet overhead, then simultaneously jump feet back in close together and bring arms back down reversing the motion.
Jumping Jacks, 20 reps Seal Jumps with
Leg Switches, 20 reps Full Body
Circles, 5 each way Arm
Circles, 10 reps each arm, forward and back Elbows
Circles, 10 each arm, forward and back Wrist
Circles, 10 reps Shoulder Twists, 5 reps each way Bodyweight Squats, 8 reps Squat to
Stand, 8 reps Push - up Plus (Level 1), 8 reps Push - up Plus (Level 2), 8 reps Push - up Plus (Level 3), 8 reps Push - up Plus (Level 4), 5 reps each arm Cobra, 5 reps Striders, 5 reps each
leg Striders with Rotation, 3 reps each side Hamstring Stretch / Hip Flexor Stretch, 3 reps each side Band Pull Aparts, 10 reps Band Dislocates, 5 reps Backward Rolls into Hamstring Stretch, 5 reps Backward Rolls into Glute Stretch, 5 reps each arm Squat to Forward Lunges, 3 reps each
leg Standing Glute Stretch, 5 reps each
leg Cradle Walks, 5 reps each
leg
Ania and I went to buy bread and in one block's distance we saw about 15 tales of insanity, drug abuse and poverty: a homeless man with one
leg shooting up on the pavement; an old women dragging 50 filthy plastic bags, vomiting into the sewer grate; five tranny hookers sitting in a hotel stairwell, wearing nothing but g - strings, making cat calls at the passing traffic; a crackhead walking in
circles, talking out loud to no one in front of a fruit
stand; little boys, none older than 11, all huffing shoe glue out of black plastic bags to get a 10 - minute high; and a group of plump ladies sorting through garbage in the street, looking for old produce that can be re-bagged and re-sold at discount prices.