none (bodyweight exercise)

ا

البرونكو

الجهاز القلبي الوعائي

M

March or jog in place

Cardio

L

Leg and hip stretch

Legs

A

Arm and neck stretch

Abs

D

Deep breathing (standing or seated)

Chest

G

Guided or free meditation

Cardio

A

Arm Raises (T/Y/I)

Arms

ا

التمارين بالقبضة العكسية على السلك

ظهر

B

Bodyweight Biceps Curl

Arms

L

Leg Swings (Front–Back)

Legs

S

Seated Hip Abduction

Legs

P

Pull-Ups (Wide Grip)

Back

S

Sleeper Stretch

Shoulders

H

Horizontal Shoulder Flexion Stretch

Shoulders

D

Doorway Pectoral Stretch

Chest

S

Shrimp Squat

Legs

L

L-Sit Pull-ups

Arms

P

Plank Reach

Abs

C

Chair dips

Shoulders

D

Deficit Push ups

Chest

S

Sphinx

Abs

O

Open Book

Back

C

Clamshell

Abs

A

Abdominal Draw-In

Abs