Prepare to stretch, lift, and lunge with this 30-minute full body workout. You’ll go through all three blocks twice, with each exercise taking 45 seconds. Be sure to hydrate yourself throughout the workout and choose a suitable weight for some of the lifting exercises that you’ll perform in blocks 1 and 3. If you don’t have any weights, you can use a full backpack or heavy books instead.

Block 1 – Romanian deadlifts, Arnold presses, jack lunges and sit ups
Block 2 – static side lunges, bent over flys, in and out feet and dead bugs
Block 3 – calf raises, plate pushes, spotty dog, and plank saws.