10 minute warm-up: Sun salutations, brisk walking, jogging, biking, etc. Just get moving for a while to warm up the muscles.
Complete the following exercises, doing 4 sets of 25 repetitions each OR 2 sets of 50 repetitions for a total of 100 repetitions:
Alternating Crescent Lunge
Tricep dips (on a chair or stair)
Side plank R
Side plank L
Forearm plank
Bicep curl (use hand weights, soup cans, exercise bands, or nothing)
Bonus core work:
100 sit ups
100 second plank
100 leg raises
100 crunches