Warm Up
High knee marches/60 seconds
Quad stretch/40 seconds
Arm and shoulder stretch/40 seconds
Squats/60 seconds
Walking lunge/60 seconds
Glute stretch/40 seconds
Triceps stretch/40 seconds
Hamstring stretch/40 seconds
Legs
20 lunges
20 side lunges
60 squats
40 steps of Farmer tiptoes (hold weights in each hand and walk on tiptoes)
Stretches/3 mins
Bums
20 lunges
20 squat jumps
40 side-lying leg lifts
10 Squat jacks
20 Glute bridge
Stretches/3 mins
Tums
20 Standing leg lifts
30 windscreen wipers
30 Double-leg stretch
10 single toe taps
10 lower leg raises
10 side planks
Stretches/3 mins
Bonus Round
Gentle cardio
Go for a walk
8 supermans
Ten minute workout
10 crocodile walks
10 gluteal bridge with reach
10 squat jumps
Bicycles/30 seconds
16 one leg Romanian deadlift
12 side-star hip raises
10 kneeling crunch press-ups
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