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.
30 Lunges (15 each side)
20 Squat jump floor touch
15 Prisoner squats (finger tips on temples)
30 Reverse lunge knee raise (15 each side)
100 Star jumps