Warm up; 1 min high knees, 1 min squats, 1 min jumping jacks, 1 min lunges, 1 min rest. Repeat 6 times
Jumping jacks for 1 minute then hold a 1 minute plank. Rest for 30 seconds and repeat 4
Then do dynamics and drills (each one twice)
Stretch, doing each stretch 2 sets of 30 seconds
ABS; 50 crunches, 30 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 6 times