A Warmup &
A Cardiovasclar (aerobic) workout
A warm-up could be an easy walk outside or on a treadmill, or a slow pace on a stationary bike. For the cardiovascular portion, walk or pedal faster, do step aerobics with a video, or jump rope -- whatever you enjoy that gets your heart rate up.
Resistance & Flexibility moves
The resistance portion can be as simple as squats, push-ups and abdominal crunches. Or you could work with small dumbbells, a weight bar, bands or tubing. Increase your flexibility with floor stretches or yoga poses.
Cooldown
Your cooldown should be similar to the warm up. A period of time at the end of an exercise session when you continue the same exercise, but at a lower intensity. The purpose of a cool down is to allow your breathing, heart rate, and body temperature to gradually decrease and return to a pre-exercise state.
