Beginner: If you can’t perform Jump Squats Do Step-ups on a 12-24 inch box

Advanced: Once you squat down to jump. Stay in the squat position for 2-3 seconds before jumping again

Standard Push-ups 8-12 repetitions

Pushups

Beginner: Place a set of books under your chest, and come down until your chest touches the set of books. As the exercise gets easier remove one book at a time until you can go all the way with your chest touching the floor. You can use a box, folded towel, as well

Advanced: once you come all the down pause for 3 seconds before pushing yourself back up.

Bench Dip 8-12 repetitions

1. Sit upright on bench and place hands hip width apart with fingers pointing forward. Place feet flat on opposite bench with legs straight.
2. Start position: Slide glutes off bench with elbows slightly bent.
3. Lower body by bending at elbows until elbows are at 90 degree angle.

4) Return to start position.

Beginner: Place a set of books under your butt and comedown till your butt touches the books. As the exercise gets easier remove one book at a time until you can go all the way with your butt touching the floor. Beginners can also place their feet on the floor instead of elevating their feet.

Advanced: Once you come all the down pause for 3 seconds before pushing yourself back up.

Calf Raise 15-25 repetitions

1. Start position: Stand with feet hip width apart
2. Contract calves by pushing off balls of feet to raise heels up in air (standing on toes)
3. Lower heels and repeat.
   
   

V-up 12-18 repetitions

V-up

Beginners: Do not have to come all the way up and touch their toes

Advanced: Take 5 seconds to come up and 5 seconds to comedown. You can also make the exercise harder by not letting your feet or hands rest and touch the ground

Cobra 10-15 repetitions

1. Start by lying on your stomach with your arms at your sides.
2. Slowly raise your shoulders up off the ground by contracting your low back.
3. Return to the starting position and repeat.

Inverted Pull-up 8-12 repetitions

Inverted Pull-up

Take a very sturdy bar and place it between two chairs at waist height. You may not have a sturdy enough bar to do this exercise at home. A broomstick may not be strong enough to support your weight. If you can’t find a sturdy enough bar to this exercise on, Please skip.

It should take you about 5-7minutes to finish this 7-exercise circuit once.

Complete this circuit at least 2x and more than 4x to get a 10-20min workout.

Beginner

• Take a 30-45 second rest after each exercise
• Rest for 3-5minutes after you finish 1circuit (do all 7 exercises)

Intermediate

• Take no rest after each exercise
• Rest 3 minutes after you finish 1 circuit (do all 7 exercises)

Advanced

• Take No rest after you finish a circuit

• Rest only after you finish at least 2 circuits