THE WORKOUT
Warm up
Jumping jacks
Squats
Reverse lunge
High knees
Mountain climbers

Strength
Single leg deadlift into reverse lunge (1 min) pulses
Other side
Weights on shoulder - squat
Curl to press
Weighted sprawls

Core
Roll ups
Plank row/lunge row/flipped row (1 min)
Mountain climbers
Russian twist