You will need a towel and water for drinking during the exercises. You can do you warm up for seven to 10 minutes.
After your warm up you jog for two minutes, then you do the JUMPING JACK, stand with your feet together and your hands down by your side.
In one motion jump, move your feet out to the side and raise your arms above your head. Immediately reverse that motion by jumping back to the starting position you will be working many muscle groups at the same time your sole us(front of legs), hip adductors and abductors (inner and outer thigh) deltoids, lower trapezius (shoulder), pectorals major(chest), rectos abdominals(abs/stomach) hamstring or back of the thigh, quadriceps or front thigh biceps brachia or front of the upper arm.
BURPEES — it will get your heart rate up and work your entire body and burn fat faster.
Stand with your feet shoulder width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat.
Place your hands on the floor directly in front of and just inside your feet in plank position your body should form a straight line from your head to heels, be careful not to let your back sag or your Flutes or butt stick up in the air, as both can keep you from effectively working your core.
Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air . Land and immediately lower back into a squat for your next repetition. To slow the move down and make it easier move into a plank position on your toes and elbow with your body straight on the floor your position by stepping rather than jumping your feet behind you.
SIDE CRUNCHES — Lie face up on the floor, bend your knees so that your feet are flat on the floor. Be sure that your back rest firmly on the floor. Reach out the opposite side with your right hand crossing to reach to your left knee lifting your shoulders and head up and switch to reach on the other side with the opposite arm to the other knee, repeat 10 to 20 times each side, you will be working your oblique or side tummy.
Another variation of working your side tummy or oblique is to start out by lying on your back feet flat down on the floor make sure your knees are bent a little bit. Place your left hand behind your head. Once you are in this set position , begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your oblique or side tummy .Crunch as high as you can hold contraction for a second and then slowly drop back down into the starting position. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise .
You will repeat every thing starting by jogging two minutes on the spot. Repeating this eight times and taking rests in between of one minute if you are a beginner and as time goes and you get used you can rest for 30 seconds. When you have done your eight sets you can do your cool down.