· 100 skipping rope or 60 jumping jacks
· 3 x 15 body squats (split squats for beginners)
· 60 second plank
· 3 x 15 push-ups (for beginners, perform with knees on floor and lower the repetition to 10)
· Mountain climbers (25 for beginners, 50 for intermediate and 100 for advanced)
· 3 x 15 hip thrust
· 15-30 second side planks (per side)
· 3 x 15 shoulder presses with dumb-bells
· 15-30 burpees
· 3 x 15 two-hand dumb-bell row
· 30-60 second wall sit (30 for beginners, 45 for intermediate and 60 for advance)
· 3 x dimensional lunges (each dimension 5 times per leg)
· 100 skipping ropes or 60 jumping jacks
Rest 60 seconds between each exercise and 30-60 seconds between each set
