1. Squat floor reach
10-15 repetitions each leg


2. Chair leg squats
10-15 repetitions


3. Squat reach and jump
10-15 repetitions


4. Fast step ups
Repeat sequence for 60-90 seconds


5. Step up knee lifts
15-20 repetitions each leg


6. Lunge with bicep curl
20-30 repetitions each leg


7. Side lunges
10-15 repetitions each leg


8. Rows
10-15 repetitions


9. Press and plank
10-15 repetitions each side


10. Russian twist
10-15 repetitions each side

