Follow this routine, start making healthy choices and your new body will soon become a reality. Perform each exercise for 30 seconds x 3 round.

1. Prisoner Squats 

Stand with your feet slightly wider than hip-width apart, feet turned out and arms behind your head. Bend your knees and lower into a squat, pushing your hips back as if you’re about to sit down into a chair. Keep your chest lifted and your knees tracking over — but not past — your toes. Drive through your feet and return to standing. Do as many reps as possible with good form for 30 seconds.

2. Bicycle 

Recline onto your back for the final floor exercise: bicycles! Put your hands behind your head and lift your legs in the air to a table-top position. Fully extend one leg, pointing the toe and bring one knee to your chest. Turn your upper body towards the leg that is closer to the chest. As you turn and switch legs, twist your upper body as well.

3. Mountain Climbers

A.Start on floor in plank on palms. Quickly pull right knee toward chest. Immediately switch sides; repeat. Continue alternating sides as fast as you can. Sets:3 Reps:AMRAP for 30 seconds

4. Modified Pushups 

Kneel on floor.
Keeping core tight and hands slightly wider than shoulder-width apart, lower your body to the floor so your chest grazes the ground.
Push back up to start.Do 15 reps.

5. Burpees 

Sets:3 Reps:AMRAP for 30 seconds

6. Russian Twists 

Keep your feet on the floor to make the exercise easier. For more of a challenge, lift your feet up in a half-Pilates position. Holding a 5/10-pound weight in hands, twist side to side, focusing on tapping your elbow to the floor beneath you.