Workout week 1 to 4

A 50 min workout (with a bit if nonsense chat). Condensed down it would be 45 mins.
Start off with this session 3 times a week for your first couple of weeks.
You will feel it after a day or so (Delayed Onset Muscle Soreness) but don't let that put you off doing another session.
Maybe try for Monday, Thursday and Saturday for your first week.

Warm Up:
* 30 sec march on spot and circle shoulders and arms
* 30 sec jumping Jack's
* 30 sec hand to ankle swings
* 30 butt kickers
* 5 walkouts with shoulder taps
* Worlds greatest stretch x3 each side

Workout:
* 15 Tempo squats (down for 3, up for 1 count)
* 10 reverse lunges each leg (stepped or plyo)
* 10 push ups
* 10 Arnold presses
* 30 sec plank
* 30 sec fast feet
1 min rest
Repeat x 3-4 times

Finisher:
EMOM (Every minute on the minute)
1 min to do 10 burpees
1 min to do 15 squats
1 min to do 20 push ups

Cool down:
Quad stretch
Glute stretch
Hamstring stretch
bicep and triceps stretches
Cactus pose!
Child's pose with walk across to each side

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