Scott Sonnon developed a routine called Flow Fit in 2003, I think. Since he and many others have made other "flows" of of movements designed to target either the whole or specific body areas.
There were 4 levels to Flow Fit,1 through to 4. With 1 being so easy that the elderly or injured could manage and 4 being the most advanced.
I will continue to animate the whole 7 move routine. Today is just the first 2 moves.
The routine makes for a great cardio workout also when space is limited and outside is not convenient. It is just repeated for about 15- 20 minutes.