Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
To do this workout, alternate between exercises in each pair. Perform 10 reps of the first exercise then 10 reps of the second exercise, then 9 of the first and 9 of the second, continuing down the ladder till you get to 1 rep of each.
Rest for 60 to 90 seconds before moving on to the second pair, and then the third pair.
Pair 1: Squat jumps (or bodyweight squats) & Spiderman Plank
Pair 2: Alternating front lunges with a twist (each side) & Side Plank with Leg Raise (alternate sides)
Pair 3: Double Unders (or double the amount for single jump rope) & Sit-Ups