Here’s a bit of lower body & core with cardio:
- 30 air squats
- 30 forward lunges (alternating legs)
- 30 second back bridge
- 30 second front plank
- 30 second side plank (both sides)
- jog 1.5 miles (or do 12 minutes of cardio)
- 30 pike walks
If you want a longer workout go 2x through.