Complete as many ROUNDS within 20-30 minutes

Complete as a circuit by moving from one exercise immediately to the next (all reps per exercise completed equals 1 round). If limited time, you can also spread the rounds throughout the day. Take breaks as needed until each sets reps / duration is completed before moving on to the next exercise. Work on quality patterns and movements, be honest with how your form is as to whether the rep counts or not.

(1) 20 Pushups, practice form and full range

• Chest touches floor, head neck neutral. Practice with the core pushup in the video below.

• Use a Straight Arm Plank in place of push-up for 60 seconds.

• Take breaks as needed until set is completed.

(2) 20 Bodyweight Squats

• Practice good form.

• Pay attention to the position of knees, hips and feet. Chest tall, good alignment.

(3) 10 Hanging Knee Raises

• Hang from anything but preferably a bar of sorts.

• Keep abdomen tight throughout.

• Pull knees in close to chest and down slow.

• Take breaks as needed until set is completed.

• Hang for 60 seconds in place of knee ups if needed.

(4) 1-3 minute Jumping Rope or Jumping Jacks

• If you don’t have a jump rope, perform jumping jacks in place until you purchase one, click here.

• Take short breaks as need until time is up.

(5) Brisk 1/4 Mile Walk up a 5% Incline

• Outdoors preferably but treadmill or precor works well.