Warm Up -20x Jumping Jacks -20x Knee Jumps -20x Pogo Jumps -10x Arm circles -10x Elbow circles -10x knee pushups Workout (3 sets each) add more reps in the next workout -Archer Pushups Max Reps -Pike Pushups 5x -Decline Pushups 5x -Deadstop pushups 8x -Regular pushups 8x -Chair Rows 8-10x -Supermans 12x -Dragon flag negatives 10x -Hollow body holds 30s