This morning I began with static stretches while responding to emails.
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Warm up (twice) - length of basement (30ft +/-)

• Soldier March (Dynamic warm-up for Hamstrings)
• High Knee with Calf Raise
• Grape vine
• 12 Jump Squats

Foam Roll then repeat warm-up.

• Core: Bosu plank with 30 leg slides (focus on kegels), Side plank on bosu ball, lift hips 12 each side (2 sets)
• Walking Lunges - for a total of 12 each leg (2 sets) hands on hips, keep chest up
• 2 sets 12 reps 4 pounds Alternating arm lateral raises while standing on one foot (the imbalance helps you activate your core more)
• 2 sets 12 reps 6 pounds Chest press while balanced on foam roll (down spine)
• 2 sets 12 reps 6 pounds Dumbell row with stomach/chest on Stability Ball
• 2 sets 12 reps 6 pounds Reverse fly

This workout is heavier on the shoulders/stability but feels great if you do it following yesterdays total body. 

My cool down was writing this up while static stretching.

Warm Up: Run (around the block or in place, whatever works to get your heart rate going)​
Five Rounds (or more) at Two Minutes Each:

• 10 Knee Grab Sit-ups (I did them on Bosu Ball)
• 15ft each direction Banded Walking in Squat Form (Lite Band)
• 10 Renegade Rows (I used 6 pounds each side)

Rest of the Workout (untimed):

• 2 Sets of 10 each Leg - Single Leg Squats with TRX to assist in balance
  
• 2 Sets of 10 Burpees - as sloppy as you need, just get them done (I actually had to use my knees to get back up - no shame)
  
• 2 Sets of 20 Prisoner Squats - Keep that chest up!
  

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I hope to post many more workouts so get started with me! Questions about any of the above? Leave a comment and I will try to explain better.