We all lose mobility in our shoulders as we get older. Stand next to a wall and run your palm up the wall, a bit behind your body. Press the wall for 10 secs. Rest. 10 more secs. Rest. 10 more secs.
Keep your arms active and pumping.
Go for 4 minutes. Rest 30 secs.
Then go 3 mins. Rest 30 secs.
Then go 2 mins. Rest 30 secs.
Then go 1 min.
Keep an active rigorous pace.
Spring from the bottom position. Keep on your toes.
Get a couple of inches off the floor. Go for one minute non-stop.
Repeat 4 times with 30 seconds between each set
Follow Bonnie’s form. Arch the back, push out with your chest.
Pull your shoulders back.
With a light weight (5 to 8 lbs) in both hands, press from your chest straight up to locked arms above. Then come down and touch the weight to your left foot. Up to the sky again with a press. Now down to your right foot. Do 10 reps on each side. Rest. Then do 8 to each side. Rest. Then 6 to each side.
Be precise and follow this form. Do a set of 20. Then 16. Then 12.
If full push-ups are tough for you, these are the answer. Place your feet a body length from the desk or table. Put your hands on the desk right in front of your shoulders. Lower yourself down, body one flat plank, until your chest touches the desk. Do 12. Then 10. Then 8. Then 6.
Don’t let your back sag. Hold 30 secs, rest 30 secs. Repeat 4 times.
Hands touch at top, core tight. 25 reps, rest 30 secs. 25 more, rest, 25 more, rest, 25 more
Keep elbows above your back level. 25 reps. Rest 30 secs. Repeat 4 times.