•A picture/ diagram/ video of exercises (no longer than 30 seconds)

•Reps/set, intensity, duration if necessary

Lunge and Twist
Start this exercise by lunging with your right leg. Keep your chest up and your back straight, engaging your core. As your lower your left knee to the ground, twist your upper body toward your right knee. Follow this movement with a twist to the left. Stand back up and repeat, alternating legs. Start with 10 repetitions on each leg.
 

exercise 2:
Frog Stretch 

exercise 3:
Reclining Bound Angle Pose 

exercise 4: 

 

3) Incline press -  Grab a barbell with an overhand grip that's shoulder-width apart and hold it above your chest. Extend arms upward, locking out elbows. Lower the bar straight down in a slow, controlled movement to your chest. Pause, then press the bar in a straight line back up to the starting position. (https://www.muscleandfitness.com/workouts/chest-exercises/videos/incline-barbell-bench-press)

4)Parallel bar dips -  Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent. ( https://www.bodybuilding.com/exercises/parallel-bar-dip )

 

this improves our Aerobic endurance because you are using your ability to exercise continuously for extended periods without tiring. 
4)speed walking 25% MHR 30 minutes
 this improves our Aerobic endurance because you are using your ability to exercise continuously for extended periods without tiring. 

Tuck jumps target your lower body and core simultaneously. Stand with your feet shoulder-width apart and place your arms at your sides or cross them in front of your chest. After doing a slight squat, jump in the air forcefully and tuck your knees into your chest. As soon as you land, immediately do another tuck jump. Continue for 15 to 25 reps.

V-ups
Extend your arms behind your head and straighten your legs. Simultaneously lift your arms and legs off the floor and fold your body into a "V" shape. When you do this, balance on your butt and try to touch your hands to your toes. Slowly lower yourself down and repeat 15 to 25 times.

Triceps Dips
Place your hands on the edge of a weight bench and extend your legs out straight. Your hands should be shoulder-width apart, your fingers should be wrapped under the bench and your heels should be on the ground. In a controlled motion, lower yourself down by bending your elbows. Once your upper arms parallel the floor, push back up and repeat 15 to 25 times. You can make this exercise easier by doing your reps with your knees bent.

Push ups
Lie face-down on the floor with your hands slightly wider apart than shoulder-width and your toes hip-width apart. In a controlled motion, push yourself up, tighten your core and straighten your back. Slowly lower yourself down until your chest is within a fist-width of the floor then push back up. Repeat for 15 to 25 reps. If you cannot repeat 15 to 25 repetitions with your toes on the floor, start with your knees on the floor. The key to building endurance is to do a high amount of reps!

https://getfit.jillianmichaels.com/examples-exercises-muscular-endurance-1023.html