Body Weight Workout for Anytime, Anywhere

Here's the Deal: 

We will be working at 20 seconds intervals followed by 10 seconds of rest for a total of 8 times. Begin each set with 20 seconds of jumping jacks and end each set with 20 seconds of butt kicks. 

For example (using the first set):

20 seconds jumping jacks 

10 seconds rest

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds butt kicks

Move onto next set.

Here's the Work: 

(Get creative with your stuff!)

Squats (change up feet position)

Push ups (do some down dog push ups or change hand positions)

Lunges (complete some front lunges, traveling lunges or back lunges)

Dips (go onto one leg or change up how close your heels are to your butt)

Single let bridges (maybe pulse at the top or add a weight to your hips)

Bicycle crunches (point your toes or flex your feet or straighten your legs)

Stretch!