Choose 5 exercises total between the repetition and timed sections and perform 10-20 repetitions of each. If you choose a timed exercise, get a stopwatch and use 20 seconds. You can always do more if your body can handle it.

• Squats

• Squat with punch

• Squat with kick

• Prisoner squats (hands behind head)

• Squat jumps

• Lunges

• Reverse lunges (add knee kick)

• Side lunges

• Calf Raises

• Star jumps

• Jump spins (180)

• Burpees

• Mountain climbers

• Supermans

• Donkey kicks

• Frog jumps

• Pushup shoulder touches

• Knee pushups

• Sit ups (assist with someone safely standing on feet)

• Jumping jacks

• Run in place

• High knees

• Butt kickers

• 2 foot bunny hops

• 1 foot hops (each side)

• Bear crawls

• Army crawls

• Crab walks

• Duck walks

• Skaters

• Wall sits

• Planks

• Pushup plank w/ twist ups

• Side planks

• Flutter kicks

• V - sit

Once you are done, wait 2 minutes to cool off and then perform ALL of the static stretches below. Stretching at the end of our workout will help recover our body and reduce soreness.

• Sit and reach hamstring stretch

• Quad stretch (flamingo)

• Hip flexors (bring knee to chest)

• Butterfly

• Arm across shoulder stretch

• Reach to the sky