Jumping jacks: This classic calisthenic move get the heart rate going; add in some cross jacks for variety.
Walkouts: This full-body move takes you slowly from standing, through plank, to a deep lunge stretch, and back to standing.
One-Minute Rest:standing leg cradle
Two Squats with reach: Take your basic squat, lift your arms overhead, and you’ve increase the core strength needed for each rep.
Up-down planks: Move steadily and smoothly between plank and elbow plank working your arms and your core.
One-Minute Rest: standing quad stretch (30 seconds each leg)
Alternating backward lunges: Step backward into a lunge and alternating legs with each rep.
Mountain climbers: Holding a plank position, move your legs like you’re running in place to work your arms and abs.
One-Minute Rest: deep hip flexor stretch (30 seconds each side)
Alternating side lunges: Keep our chest high as you step wide to the side. Return to standing and repeat the lunge on the other side.
Bicycle crunches: Don’t blast through your reps of this class ab exercise. Keep your shoulder blades off the ground and you twist through your ribs to bring your elbow to your opposite knee.
Fitness tips courtesy of: http://www.self.com/blogs/flash/2014/05/fitness-tabata-routine-trouble-zones.html