For this DIY, you will need a  jump rope or stable chair an  interval timer, stability ball and a mat.
Set your timer for 50 seconds work, 10 seconds rest. You will run through this sequence of exercises 3 times.

Set your interval timer for 24 rounds of 10 seconds work, 50 seconds rest.

Make sure you are warmed up before you start.

Hi Knee Jumprope or step up with knee

Stability Ball Crunch

Hi Knee Jumprope or step up with knee

Lift Off RT arm down (left side shown)

Hi Knee Jumprope or step up with knee

Bobbing Squat

Hi Knee Jumprope or step up with knee

Lift Off LT arm down

If you have the luxury of a hanging heavy bag like i do, then definitely do rounds on the bag instead of the jumprope or step up. Bagwork is wonderful therapy, just have to be quick taking off/putting on your bag gloves!

A little heavy bag therapy goes a long way in my workouts!