*20 seconds of exercise… 10 seconds rest… repeat 8 times*
  • Pushups (20 secs pushups, 20 secs rest, repeat 8 times) (4 minutes)
  • Air Squats
  • Pull Ups/Chip Ups (if at home and don’t have a Pull Up bar, do bicep curls)
  • Dumbbell Lunge with Cross Body Twist/Punch
  • Burpees
  • High Pulls
  • Mountain Climbers
  • Dumbbell Rows (in full plank position)
  • Jump Squats
  • Dolphin – Nose Push Ups
  • Squat Thrusts
  • Triceps Dips (alternating raising a leg with each dip)
  • Jump Rope (if no jump rope available, do small jumps on toes like you’re jump roping)
  • Slow Mountain Climbers
  • Slow Bicycle Crunches

Workout Credit: Brett Rein


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