The easy challenge:

Basic stretches + 2 sets: Run up and down 3 flights of stairs. Walking lunges for 10 reps.
For walking lunges: https://www.youtube.com/watch?v=YYWhkctnP2o

The advances challenge:
3 sets: 40 jumping jacks, 30 squats, 10 pushups.

Walking lunges take the basic lunge and add a walk, stepping forward one leg at a time. Learn how to do walk lunge exercises in this strength training video.
YOUTUBE.COM

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