As many rounds as possible in 30 minutes
20 Body weight squats
10 squats jumps
5 forward and 5 reverse lunge
20 V-ups
10 plank bridges
5 SB ball roll outs (see link) http://www.youtube.com/watch?v=UWBntrYJ0bI&feature=related
(This can also be done from the knees)
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