DISCLAIMER: This is an intense workout, always consult a physician before attempting any new exercise plan. This is a guide. I am not a trainer. I am not responsible for any injury caused.
Start the workout with one 3 minute session of light cardio, such as jogging on the spot.
Take no rest between exercises; keep moving until you've finished the circuit. After each circuit rest for 2 minutes before repeating. 3 circuits are plenty.
20 decline push ups.... Feet on a stable chair. Keep the body straight. Heroic: feet on a balance ball. Legendary: raise one leg. Insane: Feet on a balance ball, hands on one medicine ball.
20 chair squat jumps.... with knees and ankles touching or close together, squat down and raise hands above your head. As you jump, sweep your hands behind you for momentum. Land softly.
15 leg raises... Lay on your back, legs straight, slowly raise your heels into the air, lift your butt off the ground and reverse. Feet stay of the ground. Heroic: spread and close feet after each rep
You're halfway through the circuit. You can do this. No resting, next move.
20 clapping push ups.... If you burn out, complete the set however you can with regular push ups. Easier: From the knees. Legendary: Jump with your feet also. Insane: On a grizzly bear.
Wide grip pull ups. By the power of greyskull, do max reps for 1 minute. No leg kicks. Assist yourself with a balance ball or a more stable chair to gain extra reps once you've ran out of steam.
Side plank for 45 seconds each side. Rest on the elbow and forearm. Feet stacked. Keep hips forward. Heroic: Raise the uppermost leg. Legendary: Side hand balance with leg raise.
Were you a hero? REPEAT after 2 minutes rest. Keep moving around, let your heart rate recover, drink some water. If this was your last round, check out my stretching guide. Just sayin.
Check out my other workout guides. If you try a workout let me know how it went in the comments. Cheers.