This Tekivu Vinaka rotuine is very simple. Round 1 is simple mobility. Round 2 has some simple hip lock and core strength. If you are really tired and sore from hard training, just do 2 rounds of mobility.
You can just watch the videos and follow me. (JP)
Each round is 8 x 20sec work/10sec rest. (take about 1 minute between rounds)
It keeps your flexibility, hip lock and core strength and prevents injuries. It also gets your metabolism going in the morning and bunrs fat.
Equipment: Pushup Handles & Elastic Band. (but you can do it even with just an old towell)