You try to do this training in the shortest time. You have to do four circuits. You do in set 1- 20 reps, in set 2- 15 reps, in set 3- 10 reps, in set 4- 5 reps. You do in sequence these exercises: Prisoner squats, Wide to narrow pushups, Forward to back lunge right and left, Tip toe sumo squats, Superman to plank, Cross plank and Knee tucks.
Cardio&Muscle 
Total Body Strength Training Without Weights for Women | Home Workout (No Jumping) | Joanna Soh
