Duration: 20 minutes
Aim to reach a total of 50 reps for each exercise, but do no more than 5 sets per exercises. Over time, aim to do more reps per set and to reduce the number of sets.
It is advisable to start with a pyramid buildup of sets.
Once you reach 50 reps in a single set for an exercise, replace it with a similar, but more difficult exercise.
For instance:
incline pushup => pushup
Mountain climber => plank squat thrust
Halfsquat => deepsquat => jumping squat
Once you manage pushup, plank squat thrust and jumping squat. Replace all 3 with a burpee.