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Try this exercise to help build your upper body strength.  Begin by holding a kettle bell in your right hand.  Squeeze your abs tightly as you sit down on a balance board.  Position your feet and legs so that they are in the shape of a V. Continue to squeeze your abs, glutes and thighs as you curl the weight to your shoulder.  Now press it straight up above your head.  Lower the weight to your shoulder again and then to your side.  Now repeat the entire motion for 2 sets of 12 repetitions (on each arm) to start.

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Here is an alternative to the full body roll up with a twist.  Begin the exercise by lying down on the floor.  Hold a foam roller straight above your head and make sure that your arms are parallel to the ground.  Your legs should be glued to the ground as you squeeze your abs and roll up.  As you roll up bring your arms overhead and then out in front of you as you twist to one side.  Twist back to the center and recline to the starting position.  Now repeat the movement on the opposite side.

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The plie squat can be done using a foam roller.  You can begin the exercise by standing straight with your toes pointed outward and your heels about a foot apart.  Place the roller about a foot away from your left toes.  It should lie perpendicular to your body.  Squeeze your abs as you place your left foot on the roller so that your toes continue to point outward.  Bend at the knees and lower your body toward the ground until your right thigh is parallel to the ground.  Rise and repeat.

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Try the chest stretch using a partner.  Begin by standing straight with your abs tight.  Your feet should be a few inches apart.  Your partner should be behind you at this point.  Straighten your arms and lift them behind you.  Your partner will grab your wrist a pull on them slightly as they lift them until they are nearly parallel to the floor, depending on your flexibility.  Hold the stretch for 10-15 seconds and then rest.

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To do a standing shin stretch, stand straight with your feet a few inches apart.  Keep your abs tight and your back straight.  Place your hands on your hips.  Bring your right leg over across your left leg and place the tip of your right toe on the floor.  Make sure that your right toe is on the other side of your left leg.  Bend your left leg and press your right toe into the floor to intensify the stretch in our shin.  Now hold this stretch for 20 seconds and then switch legs and repeat the stretch.

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The modified boat pose can help to build and strengthen your abs.  Start by sitting on your bottom with your knees bent and your feet flat on the floor.  Make sure that your abs are tight as you recline.  Keep arms straight in front of you and parallel to the ground.  Recline until your torso is at a 45 degree angle to the floor.  Hold this pose for 20 seconds.  Now come back to the original position and repeat for 2 more sets.

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Try this variation of the chair pose.  Begin by standing straight with your abs tight.  Put your hands together at your chest as if you were praying.  Bend your knees until your thighs are almost parallel to the floor.  Keep your elbows out as you twist to the left.  Hold this pose for 15 seconds.  Come back to the middle and then twist to the right and hold for 15 seconds.  Use your abs and legs to come back to a standing position.

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Before you begin your exercise for today make sure that you warm up on the treadmill or the bike for about five minutes.  You must not move into heavy exercise until you have given your body a little bit of preparation.  Now after you have warmed up for five minutes, proceed by doing some light stretching exercises.  The ones form high school gym class will be just fine.  You want to make sure that your muscles are warm and pliable before you begin your stretching.  Now you are ready to begin your workout.