20squats

Pushups, Burpees, Squat Jumps, Alternating Lunges, Jumping Jacks, High Knees, Squats

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Plank Variation, Plank High Knee Lifts Variation, Plank Side High Knee Lifts Variation

Sliding Pushup, Side Plank Leg Shifts, Side Knee To Elbow Plank

Front Lunge Twist With Weights, Squat, Bicep Curls, Frog Crunches, Bent Over Row

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

Side Plank Hip Dips, Side Plank Leg Lifts

Squat and Press, Band Pull-Apart, Band Upright Row, Band Front Raise, Bands Push-Ups

Single Leg Squat Bench, Bench Dips, Hip Flexor Stretch

Description:

This is a perfect set of exercises for targeting out your arms, core, lower back, leg muscles. It suits for intermediate fitness level. You need only 15 minutes for all the 7 exercises: 5 Pushups, 5 Burpees, 10 Squat Jumps, 10 alternating lunges, 12 jumping jacks, 15 High Knees, and 20 Squats.