Fast & Effective 20 Minute Body-Weight Workout by Former Olympian

2 x 1 min each 

Jumping jacks

Burpees (with or without push up)

3 x 30 seconds

Squat jump heel touch

Reverse lunge

Side lunge to curtsy 

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Single leg Glute bridges

2 x 1 min each

High knees running

Plank mountain climbers 

3 x 30 seconds

Diamond push ups

Plank up downs

Superman push ups

Reverse plank single leg tuck in