Hey guys. Here is my workout of the day.

Try this one on for size when you have no equipment and no time 3 rounds of this while kick your butt.

  1. Sprawls 30 seconds
  2. Mountain climbers 30 seconds
  3. Pull ups 30 seconds
  4. Arm step outs 30 seconds
  5. Split jumps 30 seconds
  6. Lateral bounds 30 seconds
  7. Ab bicycles 30 seconds
  8. Rotational push ups
  9. Shadow boxing 30 seconds
  10. Skip knees 30 seconds
  11. BJJ hip lift 30 seconds
  12. Ground and pound elbows in the push ups position 30 seconds

 No equipment no problem

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