Do a dynamic warm-up consisting of mountain climbers, butt kicks, and jumping jacks. Then do 20 reps each of bridges; downward dog to plank; and forward, reverse, and side lunges. Hold a wall squat for 60 seconds. Then do the indicated reps of each move in the order below. For a cardio burst, do 1 to 2 minutes of shadowboxing or jumping jacks between moves.
A wall or other sturdy vertical surface