4 × 2 minute holds, 2 minutes rest between. Thighs as close to parallel as you can hold for the full 2 minutes. Breathe normally and don't hold your breath.
Moving stretches to get warm. Keep each one smooth and easy.
Treadmill on a good incline, around 8 to 12%, at a pace where you can still talk in full sentences but wouldn't want to sing. Nose breathing is a good check.
Walk the stairs, 10 reps of a different move at each level.
21s: 7 top half, 7 bottom half, 7 full. 1.5s: 1 full rep plus a top half. Shock: 2 minutes light weight to failure. Tag one on any exercise from its details.
Weights are dumbbell kg per hand. Heavy ×7 means go heavy for 7 reps. Ticking a set starts a 2 minute rest with a quiet tone at the end.