Burpees work your arms, core, legs, glutes, back, chest – and everything in between. They’re a fantastic full body workout to burn calories, improve blood flow, and build strength without the use of any equipment. The main focus of squats is on your lower body, i.e. the butt, legs, and glutes. Other than this, squats also work your abs and help you improve your posture and balance. Sit-ups are the go-to exercise for building core strength, and will never let you down.
Ballal recommends doing as many rounds of this drill as possible under seven minutes.
2. Upper body conditioning
10 towel rows and 10 push-ups or knee push-ups