For this Gumsaba DIY you will only need a mat and interval timer.

Warm up with 3-5 minutes rope skip and plenty of stretching –  the shoulders, wrists, hips and legs then really go for it!

Set your timer for 18 rounds of 40 second intervals: 10 seconds rest,  30 seconds high intensity.

Commando push ups

Jump lunge

navy seal sit ups

Jump lunge

Cross Crab

Jump lunge

Repeat the above exercises, in order, 3 times for 18 total rounds.

Use the 10 seconds between rounds to keep track of your numbers so you can better them every time.