opener
-Quad stretch
-Hamstring stretch
-Inchworms
Warmup:
-Jumping jacks-30 seconds
-High knees-30 seconds
-Mountain climbers-30 seconds
-Burpees-30 seconds
-Or jump rope for 2 minutes
Workout: 2-3 sets of 12-15 reps
-Squats-Body weight squats or bench squats