5-minute continuous circuit:

1. Pseudo hang (knees bent): 30sec

2. Arm raises to overhead: 2lbs x 5

3. Bent-over shoulder extensions: 2lbs x 5

4. Bodyweight squats: 5x (pause 1sec at bottom)

BONUS:

1. (Optional) Increase time of circuit to up to 10min

2. Twist flop: 1min

3. Standing meditation: 1min

Single set of each:

1. Pseudo hang (knees bent): 60sec+

2. Single-leg balance: 2min / leg (incorporate any combination of full-body movement and knee-to-head movements)

BONUS:

1. Twist flop: 1min

2. Standing meditation: 1min

Single set:

• Pseudo hang (knees bent): 60sec

4-minute continuous circuit:

1. Bodyweight squats: 10x (1sec pause at bottom)

2. Single-arm pull-down w/ side flexion*: 10 reps per side (will have to experiment with weight to find a weight that feels challenging but not straining)
   
   *Video: Like THIS, but without the exaggerated backward lean

BONUS:

1. (Optional) Increase time of circuit to up to 10min

2. Twist flop: 1min

3. Standing meditation: 1min