If you are a beginner don't use weights, if you are more advanced use the weights.
First we will be doing "Wall Jumps." It helps increase blood flow and raise heart rate. Hold your abs in tight during this warm up exercise.
10 EACH SIDE
Next we will be doing "Lunge Knee Ups." Beginners: start with light to no weight, concentrate on squeezing the muscles you're working, dig front heel into the ground.
Next we will be doing "Mountain Climbers." Go down into a plank position. If you are advanced go quick and alternate knee to chest.
Next we will be doing "Jump Rope." This will increase your heart rate, get a few punches in there like a really cool boxer, jump around, keep going for 30 seconds.
10 EACH LEG
Next we will be doing "Curtsy Lunge" Focus on keeping abs tight, the front heel is where you want to be pushing your weight, targeting that hard to reach glute/hamstring tie-in, 10 reps. Lift your butt, really dig in with your heel don't lean too foward, tighten your stomach.