INVIVO 3 Exercise Workout #13

On a weekly basis, INVIVO will bring you 3 exercises to keep you moving and help you improve strength or flexibility.

For each exercise, start with 10-15 reps or 30 – 60 seconds of time. Practice the movements. As you get stronger add sets.

Turn this into a circuit for a full-body workout. Perform each exercise for reps or time. As you get stronger add sets.


Warm-up the body by performing jacks or step-jacks.

Engage your core. Step or jump legs apart while bringing arms together overhead. Jump to bring legs together and the arms wide apart.

When doing jumping jacks, land softly on the balls of your feet. Take it slow and with control.

MODIFICATION: No impact option – Step side to side as you raise arms overhead.


Begin on hands and knees in a quadruped position with shoulders over wrists and hips over knees. Place a blanket under knees or wrists for comfort.

Use a light dumbbell or canned good as weight.

Engage the core. Extend one leg.

Holding weight in the opposite hand, perform row exercise. Initiate row movement from the shoulder blade, lift the dumbbell, and squeeze shoulder blade toward the spine. Pause at the top of the movement.

Perform all repetitions on a single side and then repeat on other side. Take rest breaks when needed.

MODIFICATION: Only perform rows. Extend one leg behind keep the foot on ground while performing rows.


This exercise trains the back part of the body to maintain better posture. Rowing exercises are essential to balance the forward nature of your daily tasks and forward pushing-type exercises.

Stand with feet hip-distance apart. Engage the core.

With palms facing each other and arms slightly bent at elbows, initiate row from the shoulder blades. Squeeze shoulder blades (scapulae) together before raising arms. This provides more support for the movement.

Lift arms to the sides. Pause for a moment. Lower with control. Repeat.

MODIFICATION: perform while seated on a chairĀ 

TELL US! How did you do? Feel great?! Feel accomplished? Let us know. Call, email, or post on social media.

SHARE this workout with friends and family. Workout together as buddies or create a challenge for the number of reps or the number of sets.
You got this!

Did you miss a workout? Check out all of the INVIVO 3 Exercise Workouts on the INVIVO inLife Blog.

Ready to workout with INVIVO Wellness?
Check out our group exercise class schedule for fitness and yoga classes. Step up your wellness with Personal Training.

If you have any questions about the exercises or techniques, email INVIVO Wellness at