Static Warm Up
High Knee Jog in place x 30 seconds
Sprint in place x 30 Seconds
Knee Pulls x 10 each leg
Ham Pulls x 10 each leg
Side Lunge x 5 each leg
Front Lunge x 5 each leg
Air Squats x 20
Jumping Jacks x 1 Minute

Work Out

Traditional Pushup: 3×12
https://youtu.be/jogkD5FMTZk?t=34

Star Plank: 5 × 30 Seconds
https://youtu.be/a3hfwl9Sidc

Incline Push Up: 3×25
https://youtu.be/qIDRj0LjIXA

Chest Touch Plank: 3×15 each hand
https://youtu.be/lTUUiHZgQcQ

Diamond Push Up: 3×6
https://www.youtube.com/watch?v=jaxbEHLC4qU

Decline Push Up (Emphasize the negative): 4×6
https://youtu.be/5QFjmotLfW4

Archer Push Up: 4×5 each direction
https://youtu.be/Ycbbf7_k7Rc

Tricep Dip: 3×15
https://www.youtube.com/watch?v=0326dy_-CzM

Squat Jumps: x15
https://youtu.be/72BSZupb-1I

Core
5 Minute Abs (30 Seconds of each exercise):
1) Leg Lifts
2) Flutter Kicks
3) Over/Unders
4) Slow Mountain Climbers
5) V-Sit Crunches
6) Alternating Toe Touches
7) Russian Twists
8) Panks
9) Right Side Planks
10) Left Side Planks