Workout 30

Part 1:

Swimmer x 30s

Rest 30s

Push-ups x 30s

Rest 30s

Tuck-in 30s

Rest 30s 

Good-morning x 30s

X 4 sets 

Part 2:

If you have db:

Bicep curl x 10

Tricep extensions x 15

Rest 1 min

X3

Start a timer to work for 30, rest for 30. Complete Part 1 4x through. Rest a few minutes to set up for part 2 (if you have weights or something to use). 

Go through Part 2 with no rest between the curl and extension, rest for 1 minute, then repeat x 3.

Substitutes:

Choose the variations that work best for you!