Table A1.

ASSSH Exercise Routine.

Warm-up	Exercises	Cool-down
Brisk walking Marching in place Scarves Modified jumping jacks Calisthenics (depending on fitness): high knees, butt kicks, karaoke	Wide leg squat Lunges or side lunges Leg curl or straight leg dead lift Toe stand or small hops Wall push-up Overhead press or bicep curl/side raise Bent over row Rear raise or upright row Tricep kickback or overhead tricep extension Chest fly or chest press	Shoulder stretch Back stretch Lateral flexion Hamstring stretch Quad stretch

Note. ASSSH = Advanced Stay Strong, Stay Healthy.