The continuous 20 & deep stretch

Flow through 20 contrasting full-body beginner moves, rest or recover when needed, and enjoy the rewarding flexibility at the end.
 
Warm up: ankle circles, torso twists, hip openers, leg kicks, striders, step-back heel planters, shoulder circles, chest extensions.
10 reps
x 2 
 
Main workout: 

Butt kicks
Marching on the spot
Chest and shoulder press combo
High Knees 
Speedball
Side step-outs
Elbow to knee
Shoulder circles: 30 fwd/30 sec bk
Lateral shuffle 

10. High knees with pull-down 

Butt kicks
Marching on the spot
Chest and shoulder press combo
High Knees 
Speed ball
Side step-outs
Elbow to knee
Shoulder circles: 30 fwd/30 sec bk
Lateral shuffle 

20. High knees with pull-down 

Cool down/recovery: Gradual pulse lowering with marching on the spot and walking for around 2 minutes. 
Deep stretch: flowing through the following stretch routine 
Standing cross body lat/ standing Inner thigh/standing chest/upper back/tricep/standing quad 
seated or standing hamstring/seated inner thigh/kneeling or standing hip flexor
seated or standing hamstring or standing quad