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 30-60 sec. between rounds. Aim for 2-4 rounds.
High knee run in place (20 sec.)
Jumping Jacks (20 sec.)
Sprint 30 yards (1 set)
Side planks (20 sec. ea side)
High knee run in place (1 min)
Jumping Jacks (1 min)
Sprint 30 yards (2 sets)
Side plank with hip drop (30 sec. ea. side)
High knee run in place (1 min.) (2 sets)
Jumping Jacks (2 min.)
Sprint 30 yards (4 sets)
Side plank with hip drop (1 min. ea. side)
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.