Скачать или смотреть 30 Minute Full Body Integrated Gentle Strength Workout you can do outside

Gentle Strength Workouts with Bob (low back) begins with a Warm Up, then takes the participant through the Shoulders, Hips Knees and Balance, Weights, and some floor exercises.

Bob finishes off with a trapezius stretch too.

Warm Up ... 5 minutes is long enough
Shoulders ... work your arms in as many ways as you can think of and do the shrug routine too
For the hips and knees and balance, try standing on one foot.
Squats and lunges are good to do any time any where just remember to maintain great posture.
Working the low back down on the mat with the "Pointer Dog" and the "Pancake" are 2 of Stuart McGill's (world famous back expert from Waterloo) favourite low back core exercises.
Always finish with a stretch and hold the static position for 1 to 2 minutes to get the most out of it.

Drink H20!!!!