Set a timer for 1 minute for each exercise below. Perform each exercise for the given number of reps. Once completed, rest for the remainder of minute provided. Repeat for 3 total rounds.

1. Prisoner Jump Squat – 40 reps
2. Spiderman Pushup – 30 reps
3. Jump Lunges – 40 reps
4. Rocking Planks – 45 reps

Repeat 2 times for 3 total rounds

Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men's Health magazine for over 17 years. Today he teaches his gift to high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he'll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at