You are going to do this workout 2 times all the way through with a break after you complete your first round of the workout. If you are feeling especially strong today, you can try for 3 times all the way through.
The number of repetitions are beside the specific exercises or if you want to make it easy on yourself, I suggest getting a Gymboss Interval Timer so that you can set it and forget it. If you have an interval timer app on your phone, you can set it for 1 minute and do as many reps as you can in 1 minute.
1) Plank Rotation (10 total)
2) Arm Circles (Count to 100)
3) 4 point Plank hover (Count to 50)
4) Shoulder Retractions (10 total)
5) Diamond Pushups (10 total)
6) Donkey Kicks (20 each side)
7) Leg Curls (20 each side)
8) Second Position Calf Raises (20 total)