Begin with a gentle full-body shake to loosen up.

Twist at waist with arms following momentum.

Raise arms in circle motion, back of hands face up, line up hands in front of chest, push down (3 times).

Perform shoulder rolls 3 times in both directions.

Shoulder rolls with arms extended, 3 times both ways.

Raise arms, twist at waist, look round with head, look round with eyes (arms extended).

Perform back rolls with hands on kidneys.

Round circles with arms and knee bends.

Perform S-type bends from waist 3 times in each direction, extend arms.

Raise arms, bend back, sit up, stand up.

Gentle knee rotation exercises.

Feet shoulder width, press down, raise on ankles.

Perform gentle ankle jumps.

Ankle jumps with rocking motion.

Leg raise with round circles from knee.

Stretch legs open; sit on to each knee (3 times on both knees).

Stretch up (arms raised, touch wrist) then squat down.

Rub and pat thighs, followed by a final shake out.