Take as much time as you need to catch your breath in between exercises/sets.
Go through each exercise in order.
Initially go through the routine once. As you become stronger, aim to perform two sets of the entire routine.
1. Body Weight Squats - 20 reps
2. Supine Bike Kicks - 30 seconds
3. Surfboard Paddle - 30 seconds
4. Glute Bridge with March - 30 seconds
5. Push Ups - 2 x 10 reps (do knee push ups if necessary, VIDEO)
6. Forward Leg Swing - 15 reps per leg
7. Side Leg Swing - 15 reps per leg
8. Fire Hydrant - 12 reps per leg