Each exercise is performed for 40 seconds, followed by 10 seconds of rest before switching to the next exercise.
The exercise selection is slightly advanced to provide adequate challenge for anyone. To make easier, do push-ups with hands on a counter, sturdy table or chair, etc.

1. Regular push-ups
2. Straight leg raise
3. Diamond push-up
4. Straight leg raise, one leg at 45
5. Advanced diamond push-up
6. Straight leg raise, other leg at 45
7. Yoga push-up
8. L-sit leg raise
9. Crucifix push-up hold
10. Plank hold

2 minute water break & repeat.
Total of 2-3 rounds