Do each of the five exercises for 40 seconds on and 20 seconds rest. Repeat for four or five rounds.
Start in a down dog position and from there move to plank pulling the right knee to chest (A). Allow the right leg to move to a down dog split (B). From there Right leg comes back to plank knee to chest ending in down dog. Repeat the sequence on the left side
Start in an up dog position (A). Jump or step to a resting squat position placing your hands on the floor (B). Jump or step to an up dog position and repeat (C).
From a down dog position, bend your knees and sit back onto your heels (A). With your right leg step out into a low lunge keeping your left hand on the floor (B). With your right arm reach up to the sky forming a straight line from one hand to the other and feel the nice stretch in your spine (C). Bring the right hand back to the ground (D). Step your leg back and return to the bent knee down dog. Repeat everything on the left side (E).
From a forward fold starting position, walk out on your hand to a plank (A). Lower your body to perform a push-up in a ripple-like manner with your hips first (B). Walk back to forward fold (C). Do one quick jump or step to plank and back. Keep repeating the flow (D).
Lie on your back with feet apart and arms overhead (A). Do a crunch or sit-up while lifting both legs reaching your hands to toe-tap (B). Knees may bend depending on your flexibility (C).