Gimme20.com - Equipment not required - Workout Guide

Lie on your back with your knees up and your feet on the floot. Cross your left leg over your right leg. Your left ankle should rest just below your right knee, making a triangle between your legs. Put your right hand behind your head, with your right elbow extended to the side. Rest your head and album on the floor. Place your left hand on your right obliques or at your left side.

Now, contract your abdominal muscles to pull your upper body up so your right elbow touches your left knee.

Lower, and repeat. After you finish, do the exercise over with the opposite side.

Lay with legs straight up in air.

Bring legs straight up in the air and upper torso towards ceiling.

Lower and repeat.

Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder width apart, feet together and parallel to each other.

Lower body until chest touches the floor. Try not to bend your back. Keep your knees off the floor and inhale as you bend your arms. Keep your head up and looking forward ahead of you.

Stand with both feet together.

Step forward with one foot to a 45 degree angle. Lower your body vertically until your front leg is at 90 degrees. Ensure your back foot's heel is off the ground. Push off your front foot and step back into standing position. Repeat with other leg.No

This is great for cardio. Skipping is considered wimpy by some -- but let's see them pull off 10 minutes of skipping. We'll see who the wimp is then.

This is a simple one. Lie face down on the floor with your arms and legs extended. Your palms should face the floor.

Simutaneously raise your left arm and your right leg. Hold for at least 2 seconds. Then, slowly return to the original position.

As soon as your lower your arm and leg, lift your right arm and your left leg.

Continue alternating, and do as many reps as you comfortably can.

Start with feet shoulder width apart and hands wherever feels the most comfortable.

Lower butt towards the floor as if you were sitting in a chair. Stand back into starting position.

Repeat.

Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles.

Pull your abdominals in; imagine you're trying to move your belly button back to your spine.

Hold this for 20 to 30 seconds, breathing steadily.

Release, then repeat for another 20 to 30 seconds. That equals two complete sets. As you build endurance, you can do one 60-second set instead of two shorter ones.

Start in a lunge position.

Jump into air and switch legs in mid air.

Land with other leg in front.

Lower self into lunge position now with the opposite leg in front.

Repeat.

Start in the standing position

Drop your hands to the floor

Kick your legs out simultaneously into the standard push up position. form a push-up (a good one).

Bring feet to hands and jump as high as you can (as if you were shooting a hoop)

Repeat as fast and as many times as you can.

Start with shoulders over wrists at shoulder width apart.

Lower trunk to floor while elbows stay against torso. Push up and repeat.

Starting in a deep squat position.

Jump up into air as high as you can.

Make sure when you come down you stay in squat position and come down gently.

Repeat.

Stand about 1 metre away from a wall, facing towards it. Your feet should be about a shoulder-width apart.

Place your hands shoulder-width apart on the wall.

Inhale as you bend your arms and allow your body to move towards the wall.

Hold the position for 2-3 seconds.

Straighten your arms and exhale on effort.

Keeping your back straight, support yourself on your knees and palms. Your arms should be straight and shoulder-width apart.

Slowly lower your upper body to the floor, keeping your trunk straight. Rise back to the starting position and repeat.

The plank is quite an easy exercise to do. Basically, you go into a standard push up position and hold it for as long as you can. (Go until you collapse).

Judge your performance based on time.