Five sets of:
Walking Lunges with Dumbells x 20 steps
Rest 45 seconds
Push-Ups x 15-20 reps
Rest 45 seconds
Supine Body Weight Row x 8-10 reps
Rest 45 seconds
Double-Unders x 30-50 reps
Rest 45 seconds
Notes:
Pick a weight for the lunges that makes it a challenge to finish all 20 steps. Add weight to Push-Ups and Rows if the reps are too easy. For the rows you can use a box to elevate you feet while you hang from a racked bar or a set of rings. Double-Unders are when the jump rope passes twice underneath your feet every time you jump. If you cannot due Double-Unders substitute jumping and touching a target 12" above your reach.
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