I like the Tiger Moves. They are a good way to develop mobility, flexibility and strength throughout the body without beating your joints or your cardio-vascular system up. I've often used them for warm-ups and sometimes as stand alone workouts when I have little energy to train.

McSweeney covered a lot of bases with the original seven, but it was weak when it came to the neck, the lower back and the legs. Here are my adaptations to the Tiger Moves.

Neck

1. Roll the neck under light tension each side.

2. Grasp hands behind the back and shrug up and back under tension.

Shoulders and Back

1. Rather than press or pull down arms alternately as in the original High Reach and Pull Down, do them simultaneously.

Chest

1. Rather than the Barrel Squeeze - press forward and down under tension, duplicating the motion of a decline press while standing.

Thighs, Hips and Lower Back

1. Squat down and thrust arms between the legs and grasp them creating tension. Then let go and stand, pulling the abdominal muscles in. This is a Frank Rudolph Young exercise and limbers the lower spine as well as strengthening the legs.

2. Grasp the hands behind the legs with the body forward and down. Resisting the leg biceps against the lower back, straighten your legs. This is another Frank Rudolph Young exercise. It is also found in Pushing Yourself to Power. It also limbers the lower spine and creates flexibility in the lower body.

3. With legs spread wide, keep one leg straight with weight balanced on the heeel and toes pointed up, lower the other leg into a squat, then alternate sides. This is also called a Cossack Roll. Do these slowly with tension.

These are all ways you can enhance the original Tiger Moves. The Shoulder Roll, the Triceps Wrist Twist, and the Abdominal Roll remain the same. Do these exercises for rounds of 10, 8 and 6 reps. You can finish the workout in 18 to 25 minutes.