*10 sec countdown interval, 10 sec rest between intervals, 30 sec rest between sets

1

Knee pushups

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec

Forever Fit 10

Knee pushups

Knee pushups

Staggered pushups

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec

2

3

3

Staggered arm alternating knee pushups

Staggered arm alternating knee pushups

Superman planks

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
Superman planks

Superman planks

Chest press

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec

4

Chest press

Chest press

5

Chest press with punch up

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
Chest press punch up

Chest press punch up

Chest fly

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec

6

Chest fly

Chest fly

FINISHER

S. mountain climbers

Set 1, 2, & 3: 30 seconds

Jumping jacks

Set 1, 2, & 3: 30 seconds

Cross jacks

Set 1, 2, & 3: 30 seconds

Windmill

Set 1, 2, & 3: 30 seconds