5-minute Light Bike Ride At a low resistance, peddle until your rate is at about 50% of your maximum (can still easily carry on a conversation). You can use the following formula to determine 50% of your maximum heart rate. Maximum Heart Rate = 220 - age in years Leg Swings Stand against a wall and without turning your trunk swing your leg back and forth ten times. Repeat on the other side. Skipping Arm Swings Skip for 30 yards while swinging your arms across your chest. Repeat in the other direction while swinging your arms in forward circles. Repeat a second time swinging your arms backwards for 30 yards then across your chest again on the way back. Head Circles Stand with good posture and roll your head in circles ten times clockwise. Repeat ten times counterclockwise. Keep your shoulders relaxed throughout the head circles. Walking Lunges Put your hands on your hips and take a big step forward. Touch your back knee to the ground with tall posture. You should feel a stretch in the front of your hip. Repeat five times on each side. Wrist Circles Roll your left wrist in ten clockwise and ten counterclockwise circles. Repeat on your right wrist. Wrist Extension Turn your palm away from you and gently push on your fingertips until you feel a stretch in your wrist. Hold for 30 seconds on each side. Cat-Cow Start on your hands and knees with your arms under your shoulders. Push your upper back toward the sky so that you feel a stretch between your shoulder blades. Hold for three seconds and then push your upper back toward the ground. Hold for three seconds and repeat each movement five times.