Workout Circuits

First thing in the morning:
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Situps - 20
Curls - 20
Dips - 20
Lat Lifts - 20
Shoulders (Back) - 20
Pushups - 20
Calves - 20
Squats - 20
Jumping Jacks - 40

7 Minute Workout:

Jumping jacks (total body) - 41
Wall sit (lower body) - 21
Push-up (upper body) - 21
Abdominal crunch (core) - 21
Step-up onto chair (total body) - Alternating legs, 14
Squat (lower body) - 21
Triceps dip on chair (upper body) - 16
Plank (core) - 91
High knees/running in place (total body) - 22
Lunge (lower body)
Push-up and rotation (upper body)
Side plank (core)

Last Thing at Night:
Yoga For Countering Sitting/Work 

Locust Pose - 21
Hand and Knees Wrist Stretch - 21
Modified Side Plank Pose - 21
Cobra Pose - 21
Downward Dog - 21
Low Lunge with Locust Arms - 21
High Lunge with Cactus Arms - 21
Warrior II Pose - 31
Locust Pose - 21
Camel Pose - 10 (still working to get there)
Supported Squat - 21 (prayer hands version, no block)
Seated Forward Bend - 21
Legs Up the Wall - 101
Meditation - 2

Weight Training:

1) 
Lunges 10
Pushups 21
Barbell Squats 21
Standing overhead big dumbell press 2
1/4 bent dumbbell rows (Small for now: 10)

2) 
Single leg deadlifts  3 (once you can do ten - start using dumbbells)
Burpees 3
Side Planks 20 (supporting arm bent for better support - when you can hold perfectly for a minute consider variations)
Reverse leg extensions on back 15 (pulling toward chest)
Glute bridge 20 (laying down pelvic thrusts, on the last one hold for the seconds equal to the reps)

3)
Barbell Curls 16
Standing big dumbell 18
Sitting small dumbell 11
Wrist Curl 12
Hand Grips (Times, break, then hold for seconds) 16
Exercise ball walk 12

4)
Horse 26
Calf Raises 16
Deep Knee Bends 16
Small Dumbell Lunges 6
Large Dumbell walk 10

5)
Counter Dips 6
Tricep Presses 16
Lat lifts 16
Shoulder Press - front 16
Shoulder Press - back 12

6)
Push ups 19
Descending Push Ups 15
Elevated Push Ups 17
Four Limbed Staff Pose (Modified Plank) 31
Bear Walk 1
Core Roller

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7) Sit up toe touch 18
Side sit ups 18
Side leg lifts 18
Leg Lifts 12
On back, legs toward chest 18
Farmers Carry with Large Dumbells 8

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Work Routine:


Crunches 13 (method B - #11)
Curls 15
Airplane 15
Tree Pose 21
Standing Bow Pose - 20
Tennis Ball on the wall
Back Roller
Arm Stretches, door frame, up & down
Arm stretches on door frames
Sitting, diamond leg, forward stretch 
Sitting, one leg extended - other brought in foot against crotch, side stretch 
Rotating shoulder shrugs (forward/backward) and neck stretches 
Pointer stretch - ground| 22
Dead bug stretch - ground 22
Interlaced hands shoulder stretch - top of head, behind and above. Then interlaced behind lower back.
Opposite arms above and below (stretching upward downward) & gentle swing of arms/torso
(R/L)Calf/tendon and backward knee stretches
Sitting, cross leg, knee lift-stretch
Sitting, forward toward toe stretch
Bodyweight Squats - hands upraised and behind head (31)
Plank - on weight ball (61)
Backward floor bridge plank - straightlegged 18
Backward floor bridge plank - bentlegged 18
bathroom/chair dips 19
counter dips 8
Legs elevated push ups 11
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Calve lifts 27
Squats: partial 18
Horse 23
Straight arm plank 101
Forearm plank 101
Side Plank - right/left 13
Twist stretch in chair or standing
Push ups 23
Yoga side warrior pose 20
Yoga forward warrior pose 20 
Yoga swan stretch - both legs 20
Yoga baby stretch 20
Face up cobra stretch & Down Face Dog (20)
Push up stance/plank - alternating knee forward/back 24
Chair pose squat 31
Leaning Crescent Pose: 31
Standing Frog Pose 31
Wide Legged Forward Fold 31
Squat Pose: 31
Warrior II 31
Triangle Pose 21
Tree Pose 31 (work on v to the sky - both sides)
Bridge Pose 31
Seated Forward Folds 26 (work on getting lower as you keep your back from bowing)
Camel Pose 21
Boat Pose 21
Backward Walking
Toe to Heel Walking
Forward Step Up and Down
One foot up, hold position (switch - 31)
Supine Transversus Abdominus Bracing with Leg Extensions (rotating, 10 each side)
5 Child Pose Variations (all 5)
High Lunge
Supine Spinal Twist
Staff Pose
Upward Plank Pose
Extended Side Angle Pose
Knee to Nose
Child's Pose with Bent Forearms
Half Splits 
Warrior Pose with Hands in Reverse Prayer 
Pigeon Pose
Half Lord of the Fishes
Thunderbolt Pose
Breathing Exercise