5 Day Exercise Challenge
Simple Version 10-15 min/day

Day # 1

• 5 min of walking at a moderate pace
• One set of 10 reps of each of the following:
  • Bicep curls
  • Chest Press
• one 20 sec Floor Bridge
• one 30 sec calf stretch
• one 30 sec hamstring stretch

Day # 2

• 5 min of walking at a moderate pace
• One set of 10 reps of each of the following:
  • Standing Rows
  • Hamstring Kickbacks
• One 20 sec Plank
• One 30 sec calf stretch
• One 30 sec quad stretch

Day # 3

• 5 min of walking at a moderate pace
• One set of 10 reps of each of the following:
  • Side Lunges
  • Calf Raises
• Quadruped opposite arm/leg raise. 10 reps on each arm/leg
• One 30 sec calf stretch
• One 30 hamstring stretch

Day # 4

• 5 min of agility training through a footwork ladder
• One set of 10 reps of each of the following:
  • Shoulder Lateral/Frontal Raises
  • Single-leg Rear Flies. One set of 10 reps one each foot
• One 30 sec Floor Bridge with a Knee Squeeze
• One 15 sec Side Plank on Each Arm
• One 30 sec calf stretch
• One 30 sec lateral hamstring stretch

Day # 5

• 5 min of a light jog with varying intensity every minute
• One set of 10 reps of each of the following:
  • Tricep Kickbacks
  • Sidestepping with a resistance band
• One 45 sec Plank on a Swiss Ball
• One 30 sec Side Plank on each arm
• One 30 sec calf stretch
• One 30 sec hamstring stretch
• One 30 sec glute stretch