The No-Equipment Workout

1. Prisoner squat (hands behind head)
2. Push ups
3. Tricep Dips
4. Reverse lunges
5. Plank
6. Crab walk
7. Calf raises
8. Run the stairs
9. Mountain climbers
10. V Up crunches 

Do each exercise as fast as you can for 30 seconds and then rest for 30 seconds 

Repeat 3 times

ENJOY!