1. Punches: Stand with your feet hip-width apart and your knees slightly bent. Bring fists up to chin level. Brace your core as you punch straight forward with your right arm, twisting from the waist and rotating your shoulder forward for extra power. Immediately bring your fist back to starting position as you punch straight forward with your left fist. Continue alternating sides, or hold a one- to three-pound weight in each hand to increase intensity.
2. Arm Circles: Stand with your left knee at hip level and bent at a 90-degree angle, with your arms outstretched to your sides. Slowly and with control, circle your arms forward for 45 to 60 seconds. Then reverse for 45 to 60 seconds. Switch legs and repeat.
3. Arm Extension to Shoulder Tap: Start in a plank position with your wrists under your shoulders. Your body should form a straight line between the top of your head and your toes. Engage your abs and glutes as you extend your right arm straight out and hold it for one second. Then, use the right hand to tap your left shoulder. Repeat with your left arm and continue to alternate sides. (Source)