Let's keep this simple. No sets, no reps, minimal equipment, maximum access. Set your timer for 5 mins, start with the first exercise then move on when fatigued. Listen to your body and rotate through the four exercises until cooked. Too easy? Set that timer for 10 mins.
Goal Strength & motor control
Equipment Exercise ball & band
Time 5-10 mins, up to you
Safety first Indulge me right here