Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Do the following circuit nonstop, performing each exercise for 20 seconds and then taking a 10-second rest before moving to the next exercise. You can take an optional 30- to 60-second break when you finish each circuit before repeating. Perform 4 to 6 rounds of the circuit.
Smurf Jacks (low jumping jacks)
Marching Hip Bridge
Giant Flutter Kicks