Exercise #1 Squat Jump 10-15 repetitions
	Exercise #2 Standard Push-ups 8-12 repetitions Beginners: Brace your lower body by keeping your knees on the ground Advanced: Once you come all the down pause for 3 seconds before pushing yourself back up.
	Exercise #3 Calf Raise 15-25 repetitions Start position: Stand with feet hip width apart Contract calves by pushing off balls of feet to raise heels up in air (standing on toes) Lower heels and repeat.
	Exercise #4 Bench Dip 8-12 repetitions
	Exercise #5 V-up 12-18 repetitions Beginners: Do not have to come all the way up and touch their toes Advanced: Take 5 seconds to come up and 5 seconds to comedown. You can also make the exercise harder by not letting your feet or hands rest and touch the ground
	Exercise #6 Inverted Pull-up 8-12 repetitions Take a very sturdy bar and place it between two chairs at waist height. You may not have a sturdy enough bar to do this. A broomstick may not be strong enough to support your weight. If you can’t find a sturdy enough bar to this exercise on, Please skip.
	Exercise #7 Jump rope for 90 seconds

It should take you about 10 minutes to finish this 7 exercise circuit 1 time 

Complete this circuit at least 2 times and more than 4 times to get a 10-to-20 minute workout.

Beginner

• Take a 30-45 second rest after each exercise
• Rest for 3-5minutes after you finish 1circuit (do all 7 exercises)

Intermediate

• Take no rest after each exercise
• Rest 3 minutes after you finish 1 circuit (do all 7 exercises)

Advanced

• Take No rest after you finish a circuit
• Rest only after you finish at least 2 circuits