Bodyweight Workout

This is a 14 minute workout that makes up for skipping the gym.
The bodyweight workout.
Warmup: 2 sets
Circuit 1: Repeat the first circuit without rest for 4 minutes, then rest for 60 seconds before moving on to the next circuit.
Circuit 2: Repeat the second circuit without rest for 4 minutes.

1)   Warmup (2 sets)

Jumping Jack (20 reps)
No equipment needed. Body parts focused on calves.
Stand shoulder width apart and arms at your sides.
Jump and spread your legs outside shoulder width as you clap your hands overhead.
Jump and return your hands and feet to the starting position.

Bodyweight Squat (15 reps)
No equipment needed. Body parts focused on lower body.
Stand shoulder width apart and toes turned out slightly.
Sit back with your hips and lower your body as far as you can without rounding your lower back.
Push your knees out as you descend and keep your chest up.

Push up (10 reps)
No equipment needed. Body parts focused on core.
Place your hands on the floor at shoulder width, keeping your abs braced and your body in a straight line, squeeze your shoulder blades together.
Lower your body until your chest is an inch above the floor.

Walkout (5 reps)
No equipment needed. Body parts focused on whole body.
Stand with your feet hip-width apart. Bend over and place your hands on the floor just in front of your feet.
Shift your weight onto your hands and begin to walk them forward. Engage your core, squeeze your glutes, and keep a flat back as you walk forward until you reach a plank position. Reverse the movement and return to the starting position.

High Knees (30 seconds)
No equipment needed. Body parts focused on lower body.
Stand in place with feet hip-width apart. Quickly drive your knee toward your chest, pumping the alternate hand, as if you were sprinting. Alternate feet.

2)   Circuit 1:
Burpees (20 seconds)
No equipment needed. Body parts focused on whole body.
Stand with feet outside shoulder width and bend down and place your hands on the floor.
Now shoot your legs behind you fast so you end up in the top of a pushup position.
Jump your legs back up so they land to the outside of your hands.
Then jump up quickly.

Deep Squat Hold (10 seconds)
No equipment needed. Body parts focused on lower body.
Stand with your feet shoulder width and your toes turned slightly out. Squat as low as you can.
Hold the squat in the lowered position for the amount of time set in the workout.

Push up (20 seconds)
No equipment needed. Body parts focused on core.
Place your hands on the floor at shoulder width, keeping your abs braced and your body in a straight line, squeeze your shoulder blades together.
Lower your body until your chest is an inch above the floor.

Deep Squat Hold (10 seconds)
No equipment needed. Body parts focused on lower body.
Stand with your feet shoulder width and your toes turned slightly out. Squat as low as you can.
Hold the squat in the lowered position for the amount of time set in the workout.

3)   Circuit 2:
Jump Squat (20 seconds)
No equipment needed. Body parts focused on legs.
Stand with feet shoulder-width apart and squat down about halfway.
Jump as high as you can. Land with soft knees and begin the next rep.

Plank (40 seconds)
No equipment needed. Body parts focused on chest.
Get into push up position and bend your elbows to lower your forearms to the floor. Hold the position with abs braced.

Jumping Lunge (40 seconds)
No equipment needed. Body parts focused on thighs.
Stand in a lunge position and explosively jump as high as you can, switching your legs midair. Land softly and repeat, switching your legs back.

Mountain Climber (20 seconds)
Equipment is medicine ball. Body parts focused on arms.
Hold the ball with both hands and get into pushup position on the floor.
Drive one knee up to your chest and then quickly drive it back while you raise the opposite knee.