Starting with the first move, complete one rep of each exercise, moving from one to the next without resting. Immediately return to start and repeat, this time completing two reps of each move. Continue this pattern—adding one rep to each exercise at the start of a new set—for 15 minutes.
This may seem easy at first, but beware: Fifteen minutes will feel longer than usual. The first few circuits will be a breeze, but will become more challenging each time you add more reps. Try to find a pace where you can keep going (as slow as it may be) without taking breaks between exercises to catch your breath.
Write down how many total sets (so how many reps you did of each exercise) you reached. As the weeks go by, your total sets should increase—meaning you're doing the same amount of work in less time.
MOVE 1Pull Up
Set a bench under a pull-up bar. Step up onto the bench, and grab the bar with an overhand grip that's slightly wider than shoulder width. Hang from the bar, bend your knees, and cross your ankles behind your body (a)
. Squeeze your shoulder blades together, and raise your body
until your shoulders are just under the bar (b)
. Lower back to the starting position. That's one rep.
MOVE 2Squat Thrust
Stand with your feet shoulder-width apart and your arms at your sides (a). Push your hips back, bend your knees, and lower your body as deep as you can into a squat. As you squat down, place your hands on the floor in front of you (b), then quickly kick your legs backward into a pushup position.(c) Reverse the movement to return to start. That's one rep.
MOVE 3Dumbbell Push Press
Stand tall with your feet shoulder width apart and hold the dumbbells next to your shoulders with your elbows bent (a). Dip your knees and sit back slightly (b). Explosively press the dumbbells over your head as you straighten your legs (c). That's one rep.
MOVE 4Leg Lever
Lie faceup on the floor with your arms in line with your shoulders, palms facing up, and raise your legs until they're perpendicular to the floor, knees slightly bent (a). Brace your core then take three to five seconds to lower your feet as close to the floor as you can (b). Reverse the move to return to start. That's one rep.