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ie 10 minutes of squats with weights, either dumbbell, kettlebell, cable or bar. Ie 5 sets of 2 minutes of squats. No more than 10 seconds of break.

10 minutes of mat mid workouts.

ie 10 minutes of squats with weights, either dumbbell, kettlebell, cable or bar. Ie 5 sets of 2 minutes of squats. No more than 10 seconds of break. 10 minutes of mat mid workouts.

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Depends on the age. 80+: lift arms above head, torso twist, seated leg raises.