And I do it with skates on. No guards.
I'll list the exercises in order, there's a chart at the bottom of the page with the levels. I'm on level 18. I should be finished with this chart in a couple of weeks.
Exercise 1: Toe Touches--go down touch toes, come up a few inches, touch toes again, come up to standing. I start and end with my arms over my head.
Exercise 2: Knee Lifts. Alternate knees to chest.
Exercise 3: Side stretch: Stretch my hand to my knee, come up a couple of inches, go to the knee again, return to standing. Do the other side.
Exercise 4: Arm Circles. Circle my arms forward the required number of times, then backwards.
This is the easier one. In skates I prefer this one. I squeeze the hell out of my abs when I do this one.
Exercise 6: Back Stretch (Standing Locust). This feels great. Stretch, straighten, repeat.
Exercise 9: Leg Crosses to Hand. I can't find this pictured anywhere, so I have to build up the steps.
I stand with feet apart arms out.
Exercise 10 is aerobic. I just get on the ice.
Here's the chart I'm using. I think I'll continue to use these exercises for off ice warmup standing even though I'm progressing to Chart III in a few weeks. I may make some modifications, but this really gets the blood flowing and the muscles ready to skate.