Warm Up: 40x 20

Side Jump
Quick Feet
Speed Skater
Jumping Jacks
Air Squats
Front Lunges
Air Squats
Back Lunges
Air Squats
Side Lunges
Air Squats
Quarter Squat Side steps

Workout: after each round 5 lunges

100 Jumping Jacks
90 Russian Twist left+ right is one
80 Air Squats
70 Up and down
60 Box step ups
50 Push ups
40 Crab Kicks
30 Burpees
20 Straight leg Sit-ups
10 Reverse Burpees

core buy out:

10- V-Ups
10- DB Press
10- V-Ups
10- DB flies
10- V-Ups
10 DB Curls
10- V-Ups