Then complete 3 rounds of:
10 Push Ups
10 Squats
10 Crossovers
30-20-10
Mountain Climbers (total)
Jumping Jacks
Step Ups (total)
Then sit in a chair with legs wide out in front, lean forward for 30 secs and stretch lower back. Then lean over to one side then to the other (for 30 secs each).
Sit up tall in the chair and twist to the left for 30 secs then to the right for 30 secs.
Stand up tall and reach up as high as you can on your tip toes for 30 secs.