Get your mind out the gutter! That's the 18 minute Sweat and Muscles Workout. Geesh! This workout is almost a year old (or older). It's all body weigh and it was easy to modify.
18 minutes, 60:30 intervals, 3 rounds of the following:
60 sec Prisoner Squat & Knee Up
30 sec Push Ups
60 sec High Knees
30 sec Burpees with Push Up
60 sec Side Lunge with Touch Down
30 sec Mountain Climbers
60 sec Leg Lift
30 sec Side Lunge Jump
Here are my scores:
Round 1 - 12, 10, 50, 4, 12, 8, 12, 7
Round 2 - 12, 9, 45, 5, 14, 8, 13, 8
Round 3 - 11, 10, 40, 4, 17, 8, 15, 8
Comments - I found it difficult to stay on task and write my scores down. If I had it to do over again - I would have made the intervals 60:40 so that I'd have a built in 10 seconds to write down my scores every two exercises. I'm sure that I could have done more Burpees if I'd had the whole 30 seconds to do them. Now, if you had someone to write down your scores, then it would be fine the way that it is. Also, I only count one rep for anything that is done to both sides. So, for example, squat and right knee up + squat and left knee up = 1 rep. Finally, I can do 10 push ups in a row again! Even 6 weeks ago I could only do 5-6 in a row. Woot!