20 deep squats
20 alternating front lunges (ten per leg)
15 seconds max rest
Repeat this simple circuit 5 times (100 reps each movements
1 minute rest
1 set of 50 pushups (if 50 isn't possible, as many as possible)
Drop straight down to plank position. Hold at least 30 seconds.
You are done!
Have a very fit day!