Walk/jog/run stairs for 30 minutes skipping a step the whole time.
Strength: 2x through the following with a 1 min rest between sets
30 Starfish Crunches ( Lying on your back on the ground, arms and legs spread out like a starfish, bring opposite arm and leg up to meet in the middle, repeat other side.)
30 Reverse Lunges per leg
30 Toe Touch crunches
30 Lateral Lunges per leg
30 Seconds Plank
30 Sumo Squats
30 Seconds Side Plank per side
30 Calf Raises
Make sure you use weights that challenge you. If you are just beginning please start with only your body weight and take breaks as neccessary.