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.