take a couple of minutes to do some rotations and shakes to loosen up, and stretch your body so you won't be stiff. Now that you are warmed up... perform jumping jacks for 5 minutes, then walk around for 1 min to catch your breath. Now perform 8 count body builders for 5 minutes (stand with hands at your side, squat down and put your hands on the floor, kick legs back into a push ups position, do a push up, spread your legs open while in up push up position, kick feet back together, kick back into low squat position, then stand up) then walk around for 1 minute Now do alternative jumping jacks (legs go front and back instead of out to sides and back in) for 5 minutes, walk around for 1 minute Now do high knees for 5 minutes (run in place as fast as you can bringing your knees up as high as you can) and then walk for a minute Now do 1-2's as fast as you can for 5 minutes, and then walk for a minute Now do shoe shine drill for 5 minutes (body uppercuts) as fast as you can, then walk for a minute do the entire routine one mor time. This time when you reach the shoe shine drills, go ahead and lie down and wait for death, take your time with that. If you aren't worn out at the end, you didn't go as fast as you could.