Day at the Play ground (total body workout)

Stretch. Hold each stretch for at least 25 seconds.
***DRINK WATER throughout the workout and after.

Warm-up:

• burpees (see exercise demos) 3 sets of 10 reps
• REST 60 to 90 seconds between sets

Workout: (If you aren't sure about any of the exercises, watch my exercise demos.)

• 25 push-ups ( the most difficult variation with which you can complete the reps) 
• 25 prisoner squats
• 25 pullups or body rows or mixture of the two
• 25 lunges
• REST 60 seconds
• REPEAT for 4 rounds (total of 100 reps on each exercise)

STRETCH AGAIN.
DRINK some protein (chocolate milk is a great post workout drink) within 30 minutes of completion.