Highly functional workout – somewhere just behind your house

warm up – you can run or jog from your house to warm up for at least 7 – 10 minutes
stretch – do few simple stretches
do 2 – 5 circles
keep breaks between exercises on minimum to keep your heart rate up

1. Triceps dips – Maximum amount of repetitions you can do

Find high curb or bench. If keeping your legs extended is too hard for you, bent them slightly.

While slowly lowering your body as low as you can, keep your back close to the high curb or bench and push back up.

2. Abdominal leg raises hanging on bar – 20 Repetitions

Hang on the bar with your arms and legs extended.

Without swinging, lift your straight legs up almost touching the bar, than lower them slowly back down.

3. Push ups with legs up on high curb – max. amount of repetition you can do

Assume the push up position with your legs up on the high curb or bench.

Perform push up, lowering your body as low as almost touching the floor without letting your but sink and push back up.

4. Chin ups – max. amount of repetitions you can do

Hang on the chin up bar with your hands slightly wider than shoulders apart.

Lift yourself up so the bar is below your chin and slowly lower your body back down to extended arms.

5. Shoulder press push ups – 25 repetitions

Assume the push up position with your legs on high curb or bench. Get closer to the curb lifting your but up and bringing your hands closer to the high curb.