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

• 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 with 20lb vest on or holding 20lbs into your chest

• You can hold a 20lb medicine ball, dumbbell, kettlebell, sandbag

• Practice good form.

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

(3) 15 Hanging Knee Raises holding 10lbs with feet

• You can use ankle weights, medicine ball between feet, etc.

• 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.

(4) 3 minutes Jumping Rope or Jumping Jacks

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

• Take short breaks as need until time is up.

(5) Run 1/4 Mile up a 5% Incline

• Outdoors preferably but treadmill or precor works well.