I'm sorry these are being posted so late, but tech week is sorta kicking my butt right now....so I hope you have patience...hehe...
http://www.youtube.com/watch?v=xjH2nX7fAyY
Warm up:
1a) some sort of cardio exercise for 5-10 min.
1) Body weight squats (x10)
2) Lunges (x7 ea.)
3) scorpion stretch (x5 ea.)
4) Medicine ball push-ups! (x2 ea.) (there are 4 different types here so there will be 8 push-ups every time you do this once through)
5) trunk stretch
Do all this 2 times through
Work Out:
1) Toe touch x20
2) V-twist x 10 ea.
3) Jackknifes/pikes x 15
Do this 3 times through
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