Need an energy burst to get you going in the morning or at the end of a long day? Try this routine for explosive muscle strength and increased metabolism. It’s also fun to do with a family member or friend. Kids really get into it, too!

Time yourself after you complete the first set, note the time, and check whether you can beat your own record next time.

• 20 regular squats
• 20 frog jumps (jumping squats)
• 20 push-ups
• 20 reverse lunges
• 20 Russian get ups (lie on your back on the floor, get up without using your hands, reach your arms over your head)
• 20 tricep dips (in the gym or on a chair)
• 20 lateral slide jumps (like skating)
• 20 crunches
• 20 criss cross twists (oblique crunches with the bicycle)

Repeat the cycle 3 times, and rest whenever you need to. The resting time will decrease, and your ability to move in a flow will improve. That is when you know you are improving in cardiovascular ability and explosive strength, not to mention working out like a rock star!

Image: evilerin