All Body Weight
As fast as you can, perform three rounds of the following moves:
15 air squats: You don’t need any weights for this one.
15 sit-ups: Make sure your hands touch your toes at the top of each sit-up.
10 ring rows: Think of this as a push-up in reverse. You position yourself under two rings looking up, holding the rings in your hands, with your arms extended, feet out in front of you, body in a straight line and core engaged. Pull up until your chest reaches the rings.
Tip: If you don’t have access to rings, you can do pull-ups on an assisted pull-up machine at your gym or substitute dumbbell bent-over rows. For that last option, you place one knee and hand on a bench, hold a dumbbell in the other hand and pull it up towards your body.