Here you can download and print training cards. Each training card contains 8 exercises. You can do the exercises one after the other and have a small training program or you can choose 2-3 exercises and do only these. Depending on how much time you have.
Do 8-12 repetitions for moving exercises and hold static exercises for about 30 seconds. Depending on the time you have you can do 1-3 runs per exercise.
The training is at your own risk. If you have an injury or if you experience pain during an exercise, skip this exercise or consult a doctor.