- 12 Air Squats
- 11 Jumps
- 10 Push Ups
- 9 Tricep Dips (use edge of a chair or couch)
- 8 Lunges (4 per leg)
- 7 Calf Raises
- 6 Overhead Presses Using Water Bottles
- 5 Bicep Curls (each arm using water bottles)
- 4 Burpees
- 3 minutes jog in place or climb stairs
- 2 x :30 planks
- 1 minute wall sit