Warmup:

• Arm Circles – 15 seconds in each direction
• Arm swing side to side – 30 seconds
• Quadricep stretch standing – 30 seconds each side
• Standing Hamstring stretch – 30 seconds each side

Workout:

100         Second wall sits

90           Calf raises

80           Squats

70           Cross body standing core

60           Lunges (30 each leg)

50           Jumping jacks

40           Mountain climbers

30           Tricep dips

20           Pushups

10           Burpees