DO THIS FULL ROUTINE IN ONLY 7 MINUTES
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THE WARM UP: 30s per movement.

Jumping Jacks
Shin Box

THE WORKOUT: perform each movement back to back with no rest in between. you will have 10 seconds to get into position for the next movement. you can repeat this master circuit twice for a full workout if you have more time on your hands.

1:Low push-up hold
2:Burpees without push-up
3:Lunge hold

4:Bicycle crunch
5:Push-up pause
6:Prisoner squat jump
7:Down dog to plank
8:Plank shoulder taps
9:Side lunges
10:A skips
11:Loads a Lifts
12:Side skis