20 seconds: Jump ropes
10 seconds: Rest
Repeat 4 times
20 seconds: Good mornings
10 seconds: Rest
Repeat 4 times
Rest for 60 seconds
20 seconds: Shoulder taps
10 seconds: Rest
Repeat 4 times
20 seconds: Crab reach
10 seconds: Rest
Repeat 4 times
Rest for 60 seconds
20 seconds: Plank jacks
10 seconds: Rest
Repeat 4 times
20 seconds: Surrenders
10 seconds: Rest
Repeat 4 times
Rest for 60 seconds
20 seconds: Spiderman push-ups
10 seconds: Rest
Repeat 4 times
20 seconds: Circular bicycle crunches
10 seconds: Rest
Repeat 4 times
source