30 goblet cyclist squats
20 SLRDL cross body (10/10)
20 seated leg raises over kB/db/object
20 front leg elevated squat lunges (10/10)
20 side lunges (10/10)
45 sec wall sits
Then go for a 15 min easy “cardio”
All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.