Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 4 rounds:
10 Squat jumps
10 Burpees
10 Walk outs
10 Jumping jacks
10 Dive bombers