Quick hip mobility stretch from Well For Culture
This simple bodyweight workout cycles a range of exercises. 20 reps each of: squats, crunches, pelvic lifts, push ups, and back arches. End each round with a one-minute prone hold. Repeat the set 5 to 7 times. A relatively fit person will do five sets in about 20 minutes.
Push ups are a brilliant exercise with many amazing variations. Here we do The Cross, some asymmetric push ups, and some clapping pushups
Basic joint rotations, and simple dynamic leg stretches
A standard warm up here. Start with a five minute run. Then joint rotations, followed by dynamic stretching.
15-20 minutes of stretching