Head nod up and down, side to side. Rotate shoulders forwards and backwards. Rotate arms around body. Pull one arm across body and hold. Repeat with the other arm. Turn torso to one side then another keeping head still. Keeping legs straight lean to the side. Bringing arm over head and repeat with the other arm. Rotate hips clockwise then anti clockwise. Bend down keeping legs straight and fold your arms and hold. Sit on your knees with bum on ankles and body outstretched. On all four arch back and hold. Slow press ups x12. Hold a plank for 60. Return to sit on ankles. Side stretch hold and alternate. Lie on back full stretch then crunch hold. Bridge back arch and hold for 60. Hold legs out at 90 and hold for 60. Bridge leg over body hold for 30 and alt. Folded leg on other towards chest hold 30 and alt. Pull knee towards op shoulder hold for 30 and alt. Tap base of back on floor for 30. Sit leg straight hold foot and alt.