Workout

Cardio
 20 min easy run/jog/walk on flat surface, & 20 minutes Stairs skipping a step the whole time

Remember to go at your own pace, if you are a beginner, take rest when necessary, but make sure you continue to push yourself harder and to do more than your mind is telling you is possible.

Strength

3x through the whole thing with 30 seconds-1 minute rest between  full circuits. Make sure you have an appropriate weight in your hands to make the exercise challenging by 10 reps

10 push ups to a side plank (5 per side)
10 squats
10 dips
10 Reverse lunges
10 Hamstring ball curls
1 minute jump rope, jumping jacks, or Mountain Climbers
30 seconds-1 minute plank




Remember to exercise caution when exercising. Please select weights that are appropriate to your fitness level. Remember you are participating at your own risk.