Warm up good. 5 min light cardio. Butt kickers, high knees, bear crawls, crab crawls. Do the couch stretch for 2 min per leg.
Part 1
10 Pull ups
5 Push ups
15 squats
10 back ext
Part 2
20 min
10 Burpees
15 Kettlebell swings
20 sit ups
Substitute push ups for burpees if needed. Remember to keep your chest up and heels glued to the floor in the kettlebell swings.
Stretch and water.
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