45 min. including warm-up and cool-down
Warm-up - 5min.? Marching in place combining knee highs and lunge stretch and side stepping with waist turning, arm circles
Exercising is 45 seconds on and 15 seconds off, four rounds for each pair and one minute between pairs (so it is 5 minutes total for one pair)
Dead bug - laying on back and touching opposite foot (sort of like sit ups)
Bicycle - laying on back and exercise legs forward and backward
Squat walk - forward and backward
Mountain climbing
Walking burpees - can add push up and jump for advanced
Quick tennis steps with squat in between
Leg push - laying on back and crouch and push out two legs at the same time
Kick and floor touch - left and the right
Rolling plank - rocking forward and backward in the plank position
Plank - touching opposite knees in plank position
Cool down (5min.) - baby pose, one knee down and stretch other leg, and forward to stretch quart joint when raising one hand
Pair 1 -