WARMUP:

5-10 min cardio (jog or bike) OR 1 minute walking lunges

WORKOUT:

:15 rest between each exercise

10 reverse table tricep dips
  20 push ups
    :30 mountain climbers
      40 crunches
        :50 plank
          :60 air squat
        :50 plank
      40 crunches
    :30 mountain climbers
  20 push ups
10 reverse table tricep dips

STRETCH:

:30/side seated figure 4 side stretch