Choose three quadruped exercises that engage the lower and upper body. Cycle through 10 sets of each exercise at a fast pace without stopping for 3 1/2 minutes. Then stretch your shoulders for 1 minute.
Choose three side exercises that engage the lower and upper body. Cycle through 10 sets of each exercise on each side at a fast pace without stopping for 6 minutes. Then stretch your hips and shoulders for 1 minute.
Choose three supine exercises that engage the lower and upper body. Cycle through 10 sets of each exercise at a fast pace without stopping for 7 minutes. Then stretch your hamstrings for 1 minute.
Choose three prone exercises that engage the lower and upper body. Cycle through 10 sets of each exercise at a fast pace without stopping for 5 minutes. Then stretch your legs for 1 minute.
