Today’s workout will be especially tough until you get used to circuit style training. It’s a body weight circuit so you shouldn’t need any weights but there are variations.
Here we go:
Pullups x 8 (weight assisted if necessary, you can also do jumping pullups)
Pushups x 10
Burpees x 12
As before this is all done in succession without rest. When you get to the end of one set you can rest but the idea, when you get your wind up, is to keep pushing through with as little rest as possible.
Today I did it with 20 seconds rest between rounds. I would start off with about a minute if this is your first time. Continue doing these exercises for a full 20 minutes. Count how many cycles you can get through in 20 minutes and then work on beating that next week. I did 13 today! Don’t be frustrated if you only get through about 6 to 8 your first time. That is where I started too.
If you can’t do the pullups you can substitute them with standing dumbell rows or inverted rows as well. (https://www.youtube.com/watch?v=5LZa9TzkjRg)