Sorry its been a few days, i was on vacation for my bday camping in the Trinity Alps which was AWESOME. Have fun with this 4 part workout. No weights needed!
PART 1:
30 seconds of Push ups (can do PU on knees when fatigued)
10 second rest
30 seconds walking lunges (back knee touches the ground)
10 second rest
30 seconds leg lifts
10 second rest
REPEAT 3 times
PART 2:
30 seconds of box jump or curb hop
10 second rest
30 seconds squats
10 second rest
30 seconds full sit ups
10 second rest
REPEAT 3 times
PART 3:
30 Burpees
10 second rest
30 Rotational Lunge
10 second rest
30 seconds Hi Knee Running March (can do walking march when fatigue sets in)
10 second rest
REPEAT 3 times
PART 4:
30 jackrabbit hops (1 forward, land in squat with weight in heels, then explode from squat 2 hops back)
10 second rest
30 seconds low plank
10 second rest
30 seconds double crunch
10 second rest
REPEAT 3 times