Workout 1

As you are able increase reps to 2 or 3 

The Warmup

1. Step touches - 1 minute
2. Arm raises - 1 minute
3. Simulated jump - 1 minute
4. Shoulder rolls - forward 10 - 15 seconds; backward - 10 - 15 seconds
5. Neck rolls - 30 seconds
6. Marching in place - up to 5 minutes

Upper Body Exercises (One set)

1. Biceps curls 10 - 12 reps
2. Triceps dips 10 - 12 reps
3. Dead lifts 10 - 12 reps
4. Chest flies 10 - 12 reps
5. Shoulder presses 10 - 12 reps
6. Overhead pullovers 10 - 12 reps

Core Exercises (One set)

1. Crunches 10 - 12 reps
2. Oblique crunches 10 - 12 reps
3. Captains chair 10 - 12 reps
4. Plank - hold for 60 seconds, repeat 2 - 3 times
5. Back extensions 5-8 reps

Lower Body Exercises (One set)

1. Lunges 10 - 12 reps
2. Thigh adductions 10 - 12 reps
3. Step ups - 1 minute each side
4. Reverse lunges with leg lifts 10 - 12 reps
5. Calf raises up to 15 reps

Cool down

1. Calf stretch - hold 15 - 30 seconds each leg
2. Hamstring stretch - hold 15 - 30 seconds 
3. One arm reach across - hold 15 - 30 seconds each side
4. Hip flexor stretch - hold 15 - 30 seconds each side
5. Triceps stretch - hold 15 - 30 seconds each side
6. Quad stretch - hold 15 - 30 seconds each side
7. Child's pose - hold 15 - 30 seconds
8. Low back and glut stretch - hold 15 - 30 seconds each side