Plank, side plank, russian twists. Stretches like bird-dog, cat-cow, bottom to heel stretch, knee to stretch chest, knee rolls, back arch, lunges, bridge, glut

Plank, side plank, russian twists. Stretches like bird-dog, cat-cow, bottom to heel stretch, knee to stretch chest, knee rolls, back arch, lunges, bridge, gluteal stretch... (the names are confusion, just look it up and you'll understand). Do them slow, hold the poses, breathe deeply in and especially out. Do these on a yoga-like mat but thicker (like 1cm, off Amazon). Print some screenshots on to a single piece of paper and you're good to go, at the gym or at home. Not body weight but real good: full body routines with a kettle bell (Caroline Girvan on YT).