Workout- 20:10's
twenty seconds _____, ten second rest- for a total of 8 times or 4 consecutive minutes on each exercise before moving on to the next. Do not switch between exercises until you have finished all four minutes of one thing. Try to take only 10 seconds of rest in between each different exercise (ie: 10 seconds to move from the pull up bar to the lat pull down bar). If you really need a break, take thirty seconds instead of ten one time, or decrease the weight.
:20 pull ups (palms facing you, work your biceps)
:20 lat pull downs (wider grip, work your upper back and lats)
:20 chest press or push ups (arms/elbows in, work your triceps)
:20 military press (if you're too tired, push press to keep your form)
one minute rest
:20 jumping jack planks
:20 leg raises
:20 russian twists
bike for 15 minutes to finish up
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