A good work out plan

Warm up: 1. run sideways, swinging your arm
2. do 20 high tuck jumps. Catch your legs, and straighten them in the air
 3. run around outside, in a square, 20 times
 4. do spider crawls as fast as you can, up-hill. go in push up position, one arm at an angle, inside one leg, the one that's at an angle. look it up.
 5. do knee-ups as long as you can.
 6. stand in a standing straddle position, and do reverse toe touches as fast as you can
5. run in a square 20 times again.
6. do all of your stretches.

The workout:
 1. do slow spider crawls.
2. do 30 V-ups
3. do as many push ups as you can with your feet on a raised surface
4. do 30 jumping sqauts. start with your arms veritical to the ground out by your chest, and swing them up as you jump. wear ankle weights and wrist weights
5. do 30 sit ups
6. do bicep curls into shoulder presses. If you don’t have weights, use books and ask God to make them 50 to 10,000 lbs.
6. Hold the weights or books above your head for a minute. Then hold them in starting position for a minute. rest for 30 seconds. do 3-7 sets.
7. do triangle push ups with your legs on a raised surface
 8. do hollow body rocks.
 9. do bear crawl jumps (go on your feet and hands, and jump your feet to your hands. do 10, rest thirty seconds, then repeat. 3-6 sets.
10. go in push up position, then move your hands out as far as you can, and hold this position as long as you can. Then go back to push up position. do this 10 times, 3 sets.
11. do as many regular push ups as you can.

Cool down: 1. repeat the warm-up to get ready to stretch. Then stretch.
2. walk fast.
 3. walk slowly, swinging your arms down, then up.
4. drink water and eat some vegan protein.