Find stairs and do 50 single leg step ups on EACH leg (if you do 49 your butt will be saggy)
Walk/ Run for 20 more minutes
ARM DAY: Find 2 weights (cans, milk jugs, wine bottles, etc) 2-3x through
15x Squat to Overhead Press
12x Overhead shoulder Press
12x Biceps Curls
12x Chest Press or Pushups
12x Triceps Extensions (skull crushers) or Bench dips
15x Low Rows (pull elbows back)
20x little arm circles, arms extended from shoulders (no weights) both fwd and bkwd
Focus Inward Day!
Do 15 squats to overhead reaches then lay on your back and relax.
Go through each part of your body, tense up for ~5 secs as hard as you can then relax and take a breath. (Foot squeeze, lower leg, thigh contraction, stomach, fist squeeze, arms, shoulders, face scrunch, etc).