https://www.youtube.com/watch?v=-p0PA9Zt8zk As I've posted elsewhere, I'm starting out very careful. I'm going to do this warmup ONLY, every day, an increasing number of times per day. Most exercises require some modification; I'm in the position of needing to build muscle while barely moving my back or knees LOL. My knees won't bend much or straighten WHILE bearing weight. I have to take weight off to bend and straighten them, which makes it hard to get groceries up the stairs. I have chronically pinched nerves in my lower back. Back braces make my muscles weaker, making it worse. I would like to grow an "inner brace", ie abs, but ab workouts irritate the nerves. Still with me? Here's my modification list for today: 1) March (no modificaitons) 2) Crossbody toe touch (bend knees very minimally, don't lean forward much, only touch upper thigh or on a good day lower thigh) 3) Overhead reach (no mods) 4) Arm circles (no mods) 5) Inchworm (lean on a counter at rib height and do push ups off that surface...Increase distance from feet to wall) 6) Lunge taps (shallowly lunge alternate legs without bending over) 7) Side lunge (same thing but keep the "praying hands" arm position at the bottom. Can I go deeper?) 8) Squat cross-arms. (nope! Just do shallow plies and reveles in fifth position, a ballet warmup) 9) Squat Cross Arms (more counter pushups, but gently rotating back to alternately lift arms) 10) Leg Circles (do this while leaning on counter; can I flex and extend my arms at all?) 11) Standing Crunch (March in place without bending or twisting; put elbows on same side knee.) 12) Cross Jacks (use mod helpfully demonstrated by Ms. Ting). You may ask yourself, what good will this do? Can you even work up a sweat? No, no I am not going to work up a sweat for now. I'm reintroducing my arms and legs to doing something other than walking or typing at a keyboard. Work at the gym is low-and-slow with the heaviest weight I can manage with good form, which does not raise my heart rate like swinging my limbs around for a sustained amoutn of time. By repeating it several times a day, it will have the effect of an extremely slow HIIT session, spread out over a day instead of an hour. Eventually I will work up a sweat, and when that day comes, I will not need to report to the ER. (edited by moderator)