my exercise ROUTINE

6:30 a.m.

flat on back: 

swing hips left, right 30-40 times

lift pelvis up 30-40 times

lift bent knees left, right 30 times

swing extended legs left, right 120 times

bring knees to chest 30 times reps one leg at a time

sit on edge of bed, lean down with feet on floor 3 minutes

sit on bed, bring feet flat together

arms straight lift body 30 times, then do it fast

stand and lift toes, heels 30 reps

march in place for 100 plus steps

squeeze hand grips 40-50 times

lift 8 pound weights, up, up reversed, out, forward 30 times each

stand lean  pushups, 80-85 times.

lay on swiss ball on stomach for count of 100, legs extended, toes touching floor

sit on ball, move forward and do bridge 50 times, hold for count of 25

Put on 2 pound ankle weights, hold pole and swing legs each way for 15 , dresser 25 lifts for each leg.

Hang from horizontal bar for count of 100

Sit on chair, lift feet 150 times with ankle weights

same position swing legs back and forth 150 times

At counter, do 40 more standing pushups

Standing, lift 10 pound weights 25-30 times

Do crunches hands on 3 positions 15-30 times

Do ski pole lunge 25-30 times or stand on one leg for balance count of 30

Back against door frame bend knees to parallel with floor for two counts of 25, then one count of 50-100.

On back deep breathing 10 counts

On Tuesday, Thursday, Saturday 15-20 minutes on treadmill, bike. Sometimes couple of minutes on stair stepper.