Begin with a simple warm-up. If you have access to a cardio machine, do 12 minutes of your favorite cardio. Challenge yourself by increasing the intensity/speed. I suggest intervals, it's a great way to balance high & low-intensity workouts.
If you don't have any equipment, do the following WARM-UP:
Set 1 - low intensity, slow and steady!
Jog In Place - 1 min
Jumping Jacks - 1 min
High Knees - 1 min
Butt Kicks - 1 min
Switch Kicks - 1 min
Set 2 - medium intensity, pick up the pace!
Jog In Place - 45 sec
Jumping Jacks - 45 sec
High Knees - 45 sec
Butt Kicks - 45 sec
Switch Kicks - 45 sec
Set 3 - high intensity, go as fast as you can!
Jog In Place - 30 sec
Jumping Jacks - 30 sec
High Knees - 30 sec
Butt Kicks - 30 sec
Switch Kicks - 30 sec
THE WORKOUT:
CIRCUIT 1 - 3 sets
Power Knees - 50 reps each leg
Tricep Dips - 10 reps
Body Squats - 20 reps
Sit-Ups - 20 reps
CIRCUIT 2 - 2 sets
Mountain Climbers - 30 sec
Modified V-Sits (touch ankles) - 10 reps
Push-Ups with Rotation - 10 reps
Leg Lifts - 20 reps
CIRCUIT 3 - 1 set
Tier Planks - 10 reps
Reverse Lunge - 10 reps each leg
Single-Leg Warrior 3 Pose to Single Leg Balance Reach - 10 reps each leg
Thigh Flys - 20 reps
Russian Twists - 40 reps
COOL DOWN - 10 min - Hold each pose for 30 sec.
Straddle side stretch - reach for toes
Seated forward bend - reach for toes
Lying hamstring stretch
Butterfly stretch
Upward dog
Child's pose
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