warm up
2 min jump rope/jog
15 sec Samson stretch
15 sec waiters bow
15 arm circles forward/backward
10 stationary butt-kicks each leg

workout
25 squats
5 push-ups
20 squats
10 push-ups
15 squats
15 push-ups
10 squats
20 push-ups
5 squats
25 push-ups