Sometimes you just need a backyard conditioning session. Find yourself a little bit of grass and try this session. Each exercise name is a video link.
Do 5-10 reps of each exercise and then move on to the next exercise. Do the whole first round with no equipment. When you have done all of the exercises, rest for 1-2 minutes and repeat. You can do the entire session with no equipment, but some of the videos show equipment being used. IF you have weights, you can use them on round 2 and later.
Round 2
If you want an increase in challenge on the second round, try squat jumps instead of squats, and Bulgarian split squats instead of lunges. Your round will look like this:
Aim for 3 rounds and reassess. Work hard but work smart. Listen to your body, and rest as you need.
Cooldown & Stretching
When you have done all the rounds you’d like, walk a few laps as your heart rate decreases. Then do the following stretches, 30 seconds per side, twice.