Warm up - walk up and down the stairs for 2-3 minutes until feeling warm
- perform a few leg and arm swings to stretch the muscles
Squats (get low, to make it harder add some weight- tin of beans?)
Press ups (on your knees is an easier version)
Burpees (squat thrust into a jump, an easier version is to perform it using a chair)
Repetitions- 10, 9 , 8, 7, 6, 5 , 4, 3, 2, 1 .
Go through the circuit performing the required reps, 10 then 9 etc.. rest only when needed. Try and improve your time.
If you sit alot throughout the day perform these streches aswell- they will help to improve your lower body mobility and ease pain in these areas.