Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete 3 rounds of all exercises.

Squats

Keep your chest up, push hips back as if sitting in a chair.

Push-ups

On knees or toes, lower chest towards the floor, keeping core tight.

Mountain Climbers

In a plank position, drive knees towards chest alternately.

Glute Bridges

Lie on back, knees bent, lift hips to form a straight line from shoulders to knees.

Plank

Hold a straight line from head to heels, engaging your core.

Alternating Lunges

Step forward with one leg, lowering until both knees are bent at 90 degrees. Alternate legs.

Burpees (no push-up)

From standing, squat, kick feet back, jump feet forward, stand and jump up.