All right, no excuses now. This one can be done anywhere and requires no equipment.　A perfect companion for the holiday season

Beginners

20 Boot Strappers

20 Pushups

20 Mountain Climbers

20 Hindu Squats (baitaks)

X5 rounds

*If Hindu Squats hurt the knees, substitute with bodyweight squats

*Here is how you do Boot Strappers-

http://www.trainforstrength.com/ex-2.shtml

*Here is how you do mountain climbers-

http://www.athletics.ucr.edu/strengthconditioning/mountainjumper.htm　

Intermediate:

Set you Gymboss timer to 2:00 minutes work/30 second rest ratio. Men use a 24k kettlebell/dumbbell; women use a 12 kilo kettlebell/dumbbell. Do the following circuit

20 Swings (any kind)

20 Pushups

20 Mountain Climbers

20 Hindu Squats

X5 rounds

12 minutes and 30 seconds of solid work. Not bad eh!

Upper Intermediate

For you hard types, Allow me to introduce you to the UFC protocol that I occasionally use. Set your Gymboss to 5:00 minutes work/1:00 minute rest ratio and repeat the same workout as above for 2-5 rounds . So it’s about 30 minutes of work (with rest breaks included). Keep your reps consistent per round. 50 reps of swings, Pushups, Mountain Climbers, and Hindu Squats per round is an acceptable pace, anything else is slow .

P.S-If you are wondering why I call it the UFC protocol-it’s simple. Each UFC championship round is 5 rounds of 5 minutes each with 1 minute rest in between rounds. Now you too can feel a small sample of what it is like. Go get 'em champ!