You will need a comfortable but not too soft surface for the following exercise program, a few dumbbells, resistance bands, and a stable bench. As with any sporting activity, you should warm-up for a few minutes. Trotting on the spot, arm swings, jumping jacks, and other active movements will get your heart and blood flow going. If available, you can also use an ergometer to warm up or go for a slow jog for ten minutes and then do some active stretching exercises.