20squats

Stair Running, Scissors

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Leg Raises, Russian Twists, Scissors, Mountain Climber, Plank

Side Crab Walk With Sofa, Tricep Dips, Pushup Variation

Slide and Walk Burpees

Lateral Lunge with Raise - Right, Lateral Lunge with Raise - Left, Squat to Heel Raise, Sumo Squat, Plank to Jump Squat

Squat With Kickback, Overhead Squat, Landmine Squat, Front Squat, Hop Squat

Plank Leg Lifts Variation, Side Elbow Plank Leg Lifts Variation, Bridge Variation

Burpees, Medicine Ball Wall Throw, Box Jumps, Dumbbell Swing

Description:

1. Try to run continuosly up and down the stairs (or escalator) for 2 minutes. Then have a 60 seconds pause. Repeat the exercise as much times as you need. 2. Lie flat on the floor with your lower backpressed to the ground and knees bent. Your feet should be on the floor and hands - behind your head. Contract your core muscle with hands, gently holding your head. Now left the right leg first and put it on the ground. Then lift the opposite leg. Keep lifting your legs one by one.