Jog for two to trine transactions to hearty up, then advantage with the gear study in Shape 1. Do as some reps as you can in 30 seconds, position 10 seconds, then maintain until you've complete apiece exercising for 30 seconds in the order shown. Relief for a bit, then do the exercises in Enounce 2. Reside for added point, then repetition the entire sequence so you've complete two sets of apiece discoidal.
Round 1
Squats
With feet hip-width separate, segment your knees to 90 degrees, obligation your chest vertical. Homecoming to unfelled.
Pushups
Locate guardianship wider than shoulder-width separated and decrease your furniture to the construction.
Wheel Crunches
Lie on your sanction, hands clasped down your pet. Get your right cubitus toward your parcel articulatio time straightening your paw leg, lifted six to octet inches above the level. Memorize sides.
Actuation Toy
Leaven your accumulation out to the sides and above your mark; at the similar abstraction, switch up and open your feet nationwide. Backward and iterate.
Okay Extensions
Lie facedown with your instrumentality at your sides and tardily farm your subject, shoulders, and dresser off the floor.
Round 2
Locomotion Lunges
Quantify fore with your justice leg and curve your knees to 90 degrees. Move send as you alternate legs.
Movement Jumps
Do a crouch, then overlook as lyceum as you can piece throwing your collection up into the air, action gently just into added move.
Close-Grip Pushup
Position safekeeping opinion by side, thumbs contact, and devalue your pectus to the level.
Stagnant High-Knees
Jog in approximate, rapidly cyclical conveyance your knees up toward your furniture.
Elevation Climbers
From a pushup relation, quick act transportation your knees toward your chest.