Stretching and core exercises. 
planks for 1 minute.
Mountain climbers, 3 sets of 15 each.
Russian Twists, 3 sets of 15 each.
Plank for 1 minute.
15 Burpies after each exercise.

 

 

 Push ups and Situps, 3 sets of 15 each.
Continue with your stretching. Pre and Post

 

 

 Cardio:  walk, run or Jog for 40 minutes depending on your ability. Remember to use proper form and breathing.
Pre and post stretching is a must.

 

 

 Core exercises with planks, shoulders, bicep curls and chair dips. 3 sets of 15 reps. 
Stretch pre and post.

 

 

 

 Stretch pre and post workout, Cardio. run, jog or walk with Jumping rope.  40 min. 
when finished end with 15 jumping burpies. 3 sets
 
Take Saturday and Sunday off to recover. 
Do some light stretching to alleviate any soreness.