instead of 3 sets of 15, you will do 3 sets still but the first set you will do 30 reps, the second 25 reps and the third 20 reps. i have broken the workout up into groups. do each group the same way for a total body workout.
warm up: 50 jumping jacks
Section 130 pushups & 30 sumo squats *( sumo squat: toes turned out to either side of the room)10 sumo jump squats
25 pushups & 25 sumo squats10 sumo jump squats
20 pushups & 20 sumo squats10 sumo jump squats
Section 230 chair dips & 30 chair squats* chair squat: legs together like you are sitting in a chair, squat down hover booty to chair then stand up10 chair jump squats
25 chair dips & chair squats10 chair jump squats
20 chair dips & chair squats10 chair jump squats
Section 330 v-ups, sit ups or crunches*v-up: arms by ears, legs straight out, sit up to make a "v" with arms and legs . it's like a sit up but your legs are lifted too.
25 v-ups, sit ups or crunches & 25 bicycles20 v-ups, sit ups or crunches & 20 bicycles
Section 4*cardio kicker!!
30 wall jumps30 high knees15 burpess
25 wall jumps25 high knees10 burpees
20 wall jumps20 high knees5 burpees
now, that's a great workout with no equipment needed! * remember, you can always use this same method (30-25-20) with any exercise.