All exercises performed back to back non stop

  1. Jump rope 1min 3 rounds
  2. Squat pass 25 3 rounds
  3. Speed rope 3 rounds :30

Rest 2 min in between weight lifting (perform all back to back)

  1. Bench press or db floor press 3×10
  2.  Dips 3×15
  3. Inverted push up 3×15

Rest 1 min in between (perform all back to back)

  1. Alternate curls 3 x20
  2. Db kickbacks 3×15
  3. V-ups 3×20
  4. Russian twist 3×30