Upper body stretching

1.) Arm circles- 10 small circles going forward. Repeat going backward.
10 medium circles going forward. Repeat going backward.
10 large circles going forward. Repeat going backward.

2.) Hamstring Stretch- Stand with your feet and hips-width apart.
Interlace your hands behind your back
Keeping legs straight, bend over, bringing your arms over your head.

3.) Quad Stretch- Standing on one leg. Hold for 20 seconds.
Switch to other leg. Hold for 20 seconds.

Lower body agility

1.) Leg Curls- Lay with back on the ground with your feet on a flat surface. Push your hips off the ground and hold for 5 seconds. Do 30 reps, twice.

2.) Back Peddle for 20 yards. Twice.

3.) Side shuffle for 20 yards. Twice

4.) High knees for 20 yards. Twice

5.) Front lunge for 20 yards. Twice.

6.) Back lunge for 20 yards. Twice.

Lower body strength

1.) Leg Press: 15 reps

2.) Glute Hamstring Raise: 15 reps

3.) Dumbbell Squat: 15 reps.

4.) Front squats with kettle bells: 15 reps.

5.) Calf Press: 15 reps

Upper body strength

1.) Hammer Curls: 20 reps

2.) Tricep Dips: 20 reps.

3.) Body Up's: 15 reps.

4.) The Push-Up Hold. 15 reps and then hold for 15 seconds.

Core

1.) Single Leg Lifts: 20 reps.

2.) Bicycle Crunches: 20 reps.

3.) Windshield Wipers: 20 reps.

4.) Side Plank: Hold on each side for 30 seconds.

5.) Regular Plank: Hold for 1 minute.

6.) 50 crunches.