12 minutes on the treadmill at 70% of my max heart rate.
Stretching:
Hip crossover 1x8
Calf stretch 1x8
Hand walk 1x4
Forward Lunge/forearm to instep 1x4
Backward lunge with a twist 1x4
Lateral Lunger 1x4
Sumo squat to stand 1x8
Physioball:
Lateral Roll 1x8
Russian Twist 1x8
Plate Crunch 1x8
Lying Opposites 1x8
Reverse Crunch 1x8
Bridging held for 16 seconds
Hip Crossover 1x8