The original article presents a 15-minute bodyweight circuit with three movements. Complete 10 repetitions of each exercise and repeat as many controlled rounds as possible within the time limit.
- Bodyweight squats: stand with feet around shoulder width, sit the hips back and lower until the thighs approach parallel, then rise with control.
- Judo push-ups: begin in a push-up position with the hips raised, lower the chest toward the floor, then sweep the upper body forward and return.
- Sprinter sit-ups: lie on the back with elbows bent; sit up while rotating the torso and bringing one knee toward the opposite elbow, then alternate.
Warm up first, keep the movement quality high and stop if form breaks down or pain appears.