45 seconds move, 15 seconds rest
1. Plank
2. Squats
3. Side Plank Right
4. Cross Lunge
5. Side Plank Left
6. Jumping Jacks
7. Plank
Finish with 7 minutes Stretching
20 seconds per stretch
Quadriceps Right and Left
Cross Arm Stretch Right and Left
Triceps Right and Left
Side Bend Right and Left
Chest (clasp hands behind you)
Glute Balance Right and Left (squat, lift R ankle and cross on top of Left knee)
Hip Flexor Lunge Right and Left
Frog
Hamstring Right and Left (reach to toe)
Spine Twist Right and Left
Abdominal Arch
Back Stretch: Sit back on heels and stretch out arms until end.
Recommended repetitions: 2-3 times per week