Strength & Flexibility
Warm Up
Run outside or on the spot for 1 minute then 20 seconds walking. Try to increase the time spent running versus the time spent walking. Try 90 seconds on, 20 seconds walking or 60 seconds on, 10 seconds walking. Do some combination of running and walking for a total of 10 minutes to warm up.
Strength
10 Minute EMOM
Minute 1 & 6: 10 pushups (on the wall, knees or toes)
Minute 2 & 7: 10-15 curl ups
Minute 3 & 8: 10-15 chair squats
Minute 4 & 9: 30 seconds plank (can be done from knees)
Minute 5 & 10: Rest
Flexibility
Do the following list of stretches for 30 seconds on each side and do the list two times:
Kneeling hip stretch & Butterfly stretch
Side Stretch