Deep squat stretch https://youtu.be/M6pFSFPgUVk
Spider man with a twist https://youtu.be/1hhb1sb67Eg
Inch worms https://youtu.be/Z19gpqxQBwo
Sampson stretch https://youtu.be/lQhBLId_y6s
Workout #1 10 minutes. Repetition scheme is 1to infinity (round 1 complete everything once, round 2 you will do 2 repetitions of each movement, round 3 is 3 repetitions of every movement. Adding 1 repetition to each movement until time is up.)
Push-ups from knees or toes or bench https://youtu.be/eFOSh8vpd6I
Superman’s alternating arms and legs https://youtu.be/Gui5TqiKjZI
The goal of this workout is to build the core, both front and back.
*If you need a scheduled break, you can always do 30 seconds of work with 30 seconds of rest. Great job for completing the work :)
Workout #2 10 minutes cycling through each activity
Lateral line jumps 30 repetitions https://youtu.be/9_8BK828VW4
Side plank with knee crunch 30 seconds each side
Single leg hip hinge 20 repetitions ( 10 on right then 10 on left) https://youtu.be/_lCmV_-EKL8
Reverse lunge 10 repetitions
The goal for this workout is to work some of those muscle that we wouldn't normally hit when running forward.
*Another way to complete the exercise would be to do 20 seconds of work and 10 seconds of rest switching movements every start of the 20 seconds until 10 minutes is completed.