Instructions: Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that increases your heart rate and moves your joints through a moderate to large range of motion such as the one below.

Workout: Perform each exercise for 10 reps (45 second hold for plank) followed by 15-45 seconds of rest. Repeat the workout for 3 sets. It is encouraged that you modify each exercise to a version that is best for you.

Inch Worm female demonstrating inchworm Jog in Place female demonstrating jog in place
Arm Circles female demonstrating arm circles Squat, Lateral Reach female demonstrating squat with lateral reach



Push-up to Inchworm (10 reps)
Modification: Inchworm (10 reps)

Rest 15-45 seconds

man demonstrating pushup inchworm man demonstrating inchworm modification

Squat Jumps (10 reps)
Modification: Squat (10 reps)

Rest 15-45 seconds

man demonstrating squat jump man demonstrating squat modification

Agility Ladder Steps (10 reps)
Modification: Agility Ladder Hops (10 reps)

Rest 15-45 seconds

man demonstrating agility ladder steps man demonstrating agility ladder hops modification

Burpees (10 reps)
Modification: Half Burpees (10 reps)

Rest 15-45 seconds

man demonstrating burpees man demonstrating half burpee modification

Plank (45 seconds)
Modification: Half Plank (45 seconds)

Rest 15-45 seconds

man demonstrating plank man demonstrating half plank modification

Repeat entire workout for 3 sets. Modify exercises, rests, and sets as needed.


Side Stretch female demonstrating side stretch with arm extension Glute Stretch female demonstrating glute stretch seated with knee up and opposite leg crossed
Hamstring Stretch female demonstrating hamstring stretch seated with legs straight reaching for toes Upper Body Stretch female demonstrating upper body stretch on knees leaning forward with hands on incline