First of all, do 10 mins of light jogging.

Then stretch your calves, thighs, quads, biceps, groin

and hamstrings.

3 sets of 10 reps of press-ups with 30 seconds of rest between

3 sets of 10 reps of box jumps with 30 seconds of rest between
3 sets of 10 reps of sit ups with 30 seconds of rest between
3 sets of 10 reps of squats with 30 seconds of rest between
3 sets of 10 reps of tricep dips with 30 seconds of rest between
3 sets of 10 reps of jumping lunges with 30 seconds of rest between
3 sets of 10 reps of hammer curls with 30 seconds of rest between
3 sets of 10 reps of jumping jacks with 30 seconds of rest between
3 sets of 10 reps of toe touches with 30 seconds of rest between
3 sets of 10 reps of mountain climbers with 30 seconds of rest between

For the cool down, do another 10 mins of light jogging, followed by the same stretches as
before