If you haven’t done calisthenics since phys ed, it’s time you kick it old-school again.
“Performing bodyweight moves at a quick pace improves your endurance while increasing your strength, range of motion, and balance,” says Jay Cardiello, Shape’s fitness editor-at-large, who designed this plan.
You’ll do two rounds of 10 exercises—dividing up your workout makes it easier to maintain a high intensity—cranking out as many reps as you can of each move in the time given. (Not sure how to do the walk out pushup? Click here for a demonstration and get ready to sculpt those abs and arms!)