We use the following workout with our personal training clients who receive their programs after each session so they can do more in their own time.It can be done at home or outdoors with no equipment required:1. Jump Squats 15 Reps
2. Kneeling Pushups 15 Reps
3. Alternating/Backward Lunges 20 Reps or 12 each leg (switch between alternating each leg or single leg then swap)
4. Mountain Climbers 45 Secs
5. Lying Single Leg Hip Raise 15 each leg
6. Plank 45 secs
Do this as a circuit with little to no rest in between for 2-4 sets. Once your fitness increases start doing 45 secs per exercise, then increase to 1 minute.The free version of the Seconds interval timer is great for setting your times for each circuit, see a demo below for instructions on how to use:If you have any questions about this program feel free to get in touch or speak to a personal trainer by calling 08 8378 1379.