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Time: 28 minutes
Do it: Perform the first exercise for 30 seconds, and then rest for 30 seconds. That’s one set. Do 4 sets total. After your final set, rest two minutes, then move on to the second exercise. Repeat the procedure until you’ve done all five exercises.
This is one of my favourite total-body workouts, regardless of how much time I have to work out. It challenges your endurance and teaches you how to breathe under tension during the hell squats.
Place your hands behind your head. Bend your knees slightly and hop forward. Immediately hop again after your feet touch the ground.
2. Split jump
Stand in a staggered stance with your feet 2 to 3 feet apart, your right foot in front of your left. Bend your legs and lower your body into a lunge. Now jump with enough force to propel both feet off the floor. While you’re in the air, scissor-kick your legs so you land with your left leg forward. Repeat, alternating your forward leg.
Stand with your feet a little wider than shoulder-width apart. Lower your body into a squat until your palms rest on the floor about shoulder-width apart. Kick your legs backward to a pushup position. Perform a pushup, and then quickly reverse the movement and perform a jump as you stand up.
Get into pushup position. Keep your body perfectly straight as you bend your arms and lower yourself so your chest touches the ground. Push yourself back up.
5. Hell squat
These are just like regular body-weight squats, but you’ll spend the 30-second rest periods holding the bottom position of the squat.
Stand with your feet slightly wider than shoulder-width apart. Push your hips back as of you’re about to sit in a chair, and lower your body until your hips are in line with your knees. Stand back up