shoulders low, knees slightly bend, stomach
1. arms horizontal hands vertical, while standing up for 1 min
2. rotate palms forwards slightly for 30 secs
3. then rotate backwards for 30 secs
4. then forward for 13 s
5. then back for 13 s
6. forearms vertical, upper arms horizontal; go from hands pointing up to down 13 times
7. then squeeze muscles in vertical pos for 5 s

Now onto the floor:

1. 12 slow press-ups, elbows out, hands wide, as low as possible
2. hold it half way for 10 s
3. do two more lots of 10, with a little break in between.
4. hold it half way for 10 s
6. do 19 backwards press-ups
7. do 8 backwards with one leg crossed over the other
8. do 8 backwards with the other leg crossed
9. repeat 7. and 8.
10. repeat 7 and 8 but with only 4 reps each, then 2 reps, then 1
11. finish with 8 normal backwards
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