Warm up 5-10 minutes
To increase body temperature and elasticity in the muscles:
Walk or Jog easy for 3-5 min and include some high knees and butt kicks (bringing heels up to butt muscles) as you are running or walking.
This 5-exercise circuit should be done with minimal rest in between each exercise. By now you should understand that I like to group exercises together without resting. The goal is to get the HR up and maintain it during the circuit, followed by a short brief recovery (enough time to just grab a drink of water and get a few deep breaths in - but not fully recovering), helping to speed up your metabolism and ultimately burn more fat and improve cardiovascular endurance.
Rest 30-60 seconds between sets and aim to complete 2-4 sets of all exercises.
20 Forward Walking Lunges (10 each side)
15 sec. Planks
24 Step ups (can use either stair steps, or a bench, or even a rock if at a park) (12 per side)
20 Jumping Jacks
30 Forward Walking Lunges
30 sec. Planks
40 Step Ups (20 per side)
30 Jumping Jacks
50 Forward Walking Lunges
1-2 min. Planks
50 Step Ups
50 Jumping Jacks
Cool Down 5-10 minutes
Walk easy for 3-5 minutes, then do some easy static stretching (holding each for 10-20 sec.)