30 seconds single leg squat (each leg)- make sure to keep knee from dipping inwards while going down/coming up, and lock leg fully at top to feel glute activate.
1 minute seated fast arms- pump those arms and feel the burn!
1 minute runner touch (each leg)- bend over and touch toe with opposite hand, come up into a good running posture with abs flexed and chest out.
30 second squat jumps- high as you can! Come down into a full sit, like in a chair.
1 minute plank row to burpee- start in a plank position, reach arms one at a time toward the sky above you and then go into a burpee (jump!)
30 seconds flutter kick- lie on back and kick legs, keeps abs contracted.
1 minute wall sits- keep those arms up!
30 seconds tricep push up from knees- make a diamond with your hands, keep back straight and abs flexed and come down as far as you can.
30 seconds mountain climbers- keep abs flexed and back straight (bottoms down!) bring legs back as far as you can.