Key things for today’s workout:

* For the chest press, lay on your back (supine) and press one arm straight up so that your hand is directly over your shoulder at the top of the press. Slowly lower down, then switch sides. I did this with a kettlebell, but you can use any form of weight that you have on hand.

* You can modify this to double arm press if you use an unconventional weight (diaper bag, etc). Increase the difficulty by placing upper back on exercise ball and maintaining bridge position (play with the width of your feet here too - wider will be more stable). 

* Modify the planks as needed (no pain at low back!) to feet, knees, or against a wall, or sub a gentle cat / camel on hands / knees or a gentle supine pelvic tilt (rock pelvis gently forward - creating a small space between low back and floor, then backward to flatten low back to the floor). 

* Side steps - make sure to keep your trunk quiet (stay upright - minimize swaying side-to-side) and stay in a slight squat with your weight back into your glutes, slight hinge at hips. Do not bring feet all the way back together when stepping trailing leg back in, try to keep at least hip width apart at narrowest stance. Use your available space, add a resistance band if you have one to increase the difficulty. Progression of band: above knees, at ankles, at forefoot. You can also change these to side-lying clamshells if you do not have a resistance band and need more of a challenge. 

* As always, you can add some cardio between rounds if desired. Walk, bike, do a set of stairs, use a rower / elliptical if available. 

If you have questions, or want to chat about modifications / movement patterns / painful movements and how to get the most out of the workout for YOU, reach out to me!