Warmup
1. Jumping jacks
2. Squats
3. Push ups
4. Crunches
5. Side crunches
6. Other side crunches
7. Supermans
8. Sit outs
9. Hip escapes
10. Bridges
11. Necks - chin to chest
12. Necks - ear to shoulder
13. Necks - chin to shoulder

Leg circles
Sit up
Ankle circles both directions
Move your feet around
Triangles alternating sides

Stretch your toes backwards with knees close to the mat

Stand up
Hip circles
Side to side and then reach

Thumb circles
Grippers up and down, and rolling over the top of your toes
Wrist circles
Shake the hands out

Arms across
Forward swim
Backwards swim
Core
Neck circles
Look up at the ceiling and bring your ear to each shoulder

Kids warm up - line drills
Lunges
Right leg shots
Left leg shocks
Hop on right foot
Hop on left foot
Bear crawl
Crab walk
Army crawl
Hip escapes
Forward roll over your right shoulder
Forward roll over your left shoulder
Alternating backwards rolls
Cartwheels both sides

Stretching
1. Right leg out
2. Left leg out
3. Butterflys
4. Lunges to the right
5. Deep lunges to the right
6. Lunges to the left
7. Deep lunges to the left
8. Forward lunges right and left
9. On but, right leg across, knee to chest and then back
10. On but, left leg across, knee to chest and then back
11. Neck circles 3 each direction
12. Grippers
13. Warm up arms - Arms across
14. Forward swim
15. Backwards swim
16. Stretch right arm across
17. Stretch left arm across
18. Stretch right behind back
19. Stretch left behind back
20. Stretch right arm triceps
21. Stretch left arm triceps
22. Warm up core
23. Leg circles
24. Switch directions
25. Roll over you back and touch your toes to the mat