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This workout is divided into four five-minute blocks, all you need is 20 minutes. Set your stopwatch for five minutes with the alarm sounding every 10 seconds.
Starting with push-ups and dips, set yourself up over the box (a chair is also good) to form an incline-push-up position. Once you have started your stopwatch, perform push-ups, trying to touch the box with your chest on each descent (maintain your range).
When you hear the 10-second alarm, flip around and launch into your dips.
At the next 10-second alarm, flip back around for push-ups. Continue until you hear your five-minute alarm.
These combinations with endurance are designed to cause serious pain (muscle fatigue)! Next, move on to your second block of five minutes, combining toe taps and crunches, your third block combining squats and squat holds and finally your fourth round, combining explosive squat star jumps and scissor jumps.