WARMUP:

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

WORKOUT:

:15 rest between each exercise

10 spiderman push ups
  20 wide squats
    :30 forearm plank jacks
      :40 boat hold
        :50 deltoid raises
          :60 lunges
        :50 deltoid raises
      :40 boat hold
    :30 forearm plank jacks
  20 wide squats
10 spiderman push ups

STRETCH:

:30/side half split