After arising, dressing and greeting your family you will head straight out for a quick walk around the block.  Choose a long enough route so that it takes 15 to 20 minutes.

Here is a summary of the phases of the walk:

• Upper body motions and arpeggios
• Sideways walking with Upper body motions and kicks
• Arm wrestling
• Alternating Brisk and Easy
• Sideways walking with Upper body motions and kicks
• Brisk
• Cooldown