Warm Up: 20-30 seconds of each movement for 3-7 minutes
Sampson Stretch https://youtu.be/lQhBLId_y6s
Spiderman with a twist https://youtu.be/fBZHkGT0W5Y
Arm circles (forwards and backwards)
40 seconds of work with 20 seconds of rest for each round. Take 30 seconds of rest between rounds.
Push-ups (from your knees or toes) The goal is to get at least 5 repetitions in 40 seconds and hopefully more.
Jumping Jacks https://youtu.be/dmYwZH_BNd0
Mountain Climbers https://youtu.be/fBZHkGT0W5Y
This is a descending ladder of repetitions, starting with 40,30,20,10. So you will start with 40 repetitions of each movement then 30, 20, 10.
Plank with shoulder taps https://youtu.be/QOCn3_iOAro
Single leg hip hinge https://youtu.be/fBZHkGT0W5Y
The goal of this workout is to push the limit and see how little rest you can take. Think of pushing through a big hill :)