Jog easy for 3-5 minutes, then do the following exercises for 30 seconds each, twice.
side lunges (alternate)
side shuffles (both directions)
seal jacks (same as jumping jacks, but bring hands together in front rather than overhead)
arm circles (both directions)
perform each exercise without any rest between. Rest 1 minute between rounds. Aim for 2-4 rounds.
8 Reverse Lunge with Toe Touch (lunge back with left leg and then kick leg straight up and touch w/ right hand
5 Burpees (without jump)
15 sec. Side Plank (on elbows)
5 Isometric Pushups (pause for 3 sec. at bottom and then explode up (on knees)
30 sec. Stationary Jogging
16 Reverse Lunge with Toe Touch
10 Burpees (with jump)
30 sec. Side Plank (on elbows or hands)
10 Isometric Pushups (on hands)
1-min. Stationary Jogging
25 Reverse Lunge with Toe Touch
20 Burpees (with jump)
1-min. Side Plank (on hands)
15 Isometric Pushups (on hands)
2-min. Stationary Jogging
Cool Down 5-10 minutes
Walk easy for 2-3 min. and then do several static stretches (holding each for 10-20 sec.) without bouncing.