Warm-Up
Skip for 5 min; as 40 sec skip/ 20 sec rest
15x Caterpillars (or Inch-Worms) with a push-up
15x Hip Bridge Holds; hold for three breaths
15x Wall Angels; keep your elbows, forearms and wrists in contact with the wall

7th Heaven
Do 3 rounds as:
1. 7 Sets, 7 Repetitions, 7 seconds Rest
2. 6 Sets, 6 Repetitions, 6 seconds Rest
3. 5 Sets, 5 Repetitions, 5 seconds Rest
Have 2 minutes rest between each round

Exercises:
Push-Ups, Bench Dips, Lunge Walks and Toe Touches.

Cool Down
Stretch