Begin by doing chin-ups. Use an underhand grasp to pull your chest to your hands and then lower yourself back down. Do as many of these as you can.
If you happen to be in a place where there is no bar to use, just do push-ups here, and do them until you can’t do any more. Now go straight into the prisoners’ squat. You need to do at least 25 of these.
To do this properly you need to hold your chest up as you keep your elbows to the rear.
Lower your thighs downward, then power yourself back up. Should you be unable to complete all 25 of these, take a short break, but make sure you do them all.
Once the squatting is complete, start doing reverse lunges.
Make sure you complete at least 15 of these for each leg. After you have done a whole sequence of exercises without taking a break, rest for about 30 seconds and do the whole thing two, three or four more times.
To get the full benefit from this workout, you are going to have to be sure to keep the intensity up and to avoid slacking off.
It’s amazing, but 15 minutes a day is enough to keep your body in great shape.
So next time you are busy and you think you want to skip your workout, remember this circuit and stay on the straight and narrow fitness path.
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