Warm-up
60 second marches in place
60 second shadow boxing
30 second jumping jacks
30 second virtual jump rope

Stretches
20 second active knee hugs (alternating legs)
20 second hip leg cradle (alternating legs)
20 second active lateral (three point) hamstring stretches “cherry pickers”

Work
Air squats, 20 repetitions
Pushups, 10 repetitions
Lunges, 20 repetitions
“Chair” dips, 10 repetitions

Core
30 crunches
20 reverse crunches (leg- ups)
30-60 second plank
15-45 second plank (each side)

Cool Down
60 second jogs in place
60 second march in place 2 minute static stretch