Floor Exercises

50 jumping jacks
5 push ups
20 crunches
20 Burpees
15 fire hydrants (5 second intervals) each leg
20 jumping jacks
20 Lunges (each leg)
10 knee push ups
20 sumo squats
20 crunches
25 fire hydrant leg circles (forward) each leg
25 jumping jacks
25 fire hydrant leg circles (backward) each leg
20 leg lifts (laying on back) each leg
10 knee push-ups
20 crunches
20 side lunges (each leg)

These exercises will mainly focus on the lower half of your body, toning the legs and working the gluteal areas. Repeat 2-3 times, pushing yourself, make sure your drinking plenty of water and staying hydrated. Touching your pulse, your heart rate should fall 2-3 beats per second, that's how you know your working yourself hard. Within 30 minutes after working out drink a protein shake, it will help the muscles you just worked out to not be so sore. I got some Special K French vanilla with a perfect 10 grams of protein for my body.