Walk
6.94 miles
16,376 steps
30 reps each no weights focusing on form slow controlled movements
30 shoulder shrugs
30 arm circles forward
30 arm circles backward
30 toe raises
30 toe touches
30 windmill front
30 windmill back
30 across the body toe touches
30 squats
30 lunges right leg
30 lunges left leg
30 triceps push backs
30 bicep curls
30 raises
30 chest flies
30 bilateral raises
3 sets of 12
Chest press level 1
Lat pull down level 5
Triceps press down level 5
Low rom level 5