'No Excuses' Bodyweight Workout

Wrist Stretch 10x each way

Wrist Rotations 10x each way

Arm Circles10x each way

Press, Press, Fling 10x

Up, Back and Overs 10x

Shoulder Pass-Throughs 10x

Hip Swivel Kicks (forward) 15x each leg

Hip Swivel Kicks (side) 15x each leg

Jumping Jacks25x

Hip Mobility Drill 3 laps

Mountain Climbers 25 (two-count)

Push-Ups (regular) 20x

Swimmers Chest Stretch 10x

Alternate Hand Forward Hand Back Push-Ups 15x

High Jack High Jill 10x each arm

Cherry Pickers 10x

Airborne Heismans 20x

Standing Pause Air Squat 30 seconds

Dive-Bomber Push-Ups 10x

Standing Lunge 20x (10x each leg)

Air Squat 50x

Push-Ups with Sideways Walk 10x

Frog Jump Lateral Jump(1-foot high minimum) 10x

Eight Count Bodybuilders 20x

Split Jumps 15x

Burpees 20x

Ab Crunches 25x

Wide Push-Ups 15x

Sit-Ups 50x

Push-Ups with Sideways Walk 20x

Thai plank 10 each side

Leg Levers 25x

Reverse Crunches 20x

Sitting Calf Stretch 10x

Plank hold for 3 minutes