Happy Wednesday! 

Movement Mods:

* Chest press - do with whatever weight you have - soup cans, water bottles, backpack, diaper bag -- ideally on an ottoman, or upper back on a chair / couch while holding a bridge position. Sub push-ups of any variation if too uncomfortable / difficult

* Flies - mod to bent over flies, standing scap squeeze - make sure that you’re focusing on pulling your shoulder blades down toward your opposite back pants pocket

* Lat pull-downs - use resistance band if available, if not, standing As with scap squeeze, bent over rows, or SLOW lower of light weights from overhead (think - count of 10 to lower all the way down, focusing on squeezing shoulder blade down and back)

* High marches - add resistance band around ball of feet, or weights at ankles, or toe taps to chair

* Standing hip abduction - ideally with weight or resistance band, mod to side-lying if need more of a challenging

* Standing HS curls - ideally with weight, or mod to side-lying with resistance band. If you have a slider or tile flooring with socks, you could also perform a bridge, and slide one foot gently in and out - just make sure that you are in a stable position with no chance of falling! Or, bridge with feet in close to your glutes, raise up with both legs, switch to single leg SLOW lower back down. 

* Calf raises - perform w/ single leg, or off stair / curb for increased ROM

 3-4 rounds of each circuit. Combine for a full body workout, and add walk around block, set of stairs, (or bike / rower / elliptical if you have access to one) in between rounds for added cardio.