20 seconds tricep dips, 10 second break.
20 seconds mountain climbers, 10 second break.
20 seconds inchworm push ups, 10 second break.
20 seconds jumping lunges, 10 second break.
Repeat for a total of 4 minutes.
So here are a few tips and instructions on how to do the Tricep Dips, Inchworm Pushups and Jumping Lunges.
For Tricep Dips:
Position your hands shoulder-width apart on a secured bench or stable chair.
Slide your butt off the front of the bench with your legs extended out in front of you.
Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
(Description courtesy of fitsugar.com)
For Inchworm Pushups:
Start in a full push-up position.
Do one push-up; lift hips and slowly walk feet toward hands while keeping knees straight.
Next, inch hands away from toes as you return to start.
(Description courtesy of Fitnessmagazine.com)
For Jumping Lunges:
Start position: stand with one foot forward, and the other foot back. Bend both knees in a modified squat position.
The thigh of your front leg and the shin of your rear leg should be parallel to the floor.
The knee of your rear leg should be almost kissing the floor.
When you are ready, jump up explosively, making sure to get both feet off the ground.
Switch legs in mid-air so that you land with opposite foot in the front.
Arm placement: You can keep your arms bent or in a prisoner position interlocked behind your head.
Alternate the jumping lunge with your other leg. That is one repetition.
(Description courtesy of Bootycampsb.com)