The idea here is to push your limits so you may find you're a bit wobbly and may have to put your other foot down to balance yourself. That's not an issue - just reset and start again. As with most things in life, practise makes perfect!
- Jumping jacks - on both feet just hop up and down. Focus on landing on your forefoot and allowing your ankle to do most of the shock absorption / work to spring you back up. Don't thud! Keep hopping up and down nice and gently to get your ankles warm. Then start doing it backwards and forwards, them side to side, then rotate on the spot. Do about 30s of each.
- Single leg jumping jacks - the same as above but now try it n one leg. Go careful though as it'll put a lot more strain on your leg. If you're not ready for it then skip this one until you have a bit more strength and stability in your joints,
- Single leg balance reaches - standing on one leg reach forward as far as you can with one arm without falling over. Then bring yourself back to a normal upright position (still on one leg though). Reach forward with your other hand stand up straight on one leg, repeat.
- Single leg balance reach to the side this time. Keep your whole body facing forward and just side bend / reach one arm out to the side as far as you can. Stand tall on one leg, the. Repeat the other side.
- Single leg balance reach with a twist. This time twist your body to reach behind you one direction, he twist and reach the other take car to go particularly slow and steady on this one. Twisting on one knee has to be under control to prevent damage!
And that's it. Complete ant 30s of each exercise then go back through the whole routine another 2 times and you'll start to feel your legs working. Repeat every day or a few times a week and in a couple of weeks your joints, control, balance and coordination will improve immensely.
Make sure to do this all under control - don't do it fast!