Monday

Hip Opener-5 reps
Shoulder rotations-15

10-assisted handstand push ups
1 minute max calorie -run, row, skip or bike
20-Dips
1 minute of cardio
30-Tuck jumps
1 minute of cardio
40-Russian Twists
1 minute of cardio
50-Push up
1 minute of Cardio
60-Squat Front kicks
1 minute of cardio
70-Power Jacks
1 minute of cardio
80-jackknife
1 minute of cardio
90-Hill Climbers
1 minute of cardio
100-Lunges
NOTE-for beginners do half the reps for each exercise.
For max Calorie it could be max distance for run or As many skips as possible.

Cool Down stretches