Ultimate chest and abs pump - 20 minute Routine with no weights!

Each exercise should be performed for one minute or until failure. The sequence is chest, abs, chest, abs etc. so there is no "rest" time between sets. You can take up to 60 seconds before you repeat the cycle.

Regular push-up - Hands flat, under your shoulders, eyes up. Chest should touch the floor.

Full Sit-up - Knees slightly bent, feet flat, arms crossed on your chest. Sit up until your arms touch your thighs

Triangle push-ups - Thumb and first finger together forming a diamond shape. Go as low as you can

“Froggie” leg extensions - Bench or floor. Hand on the floor, body in a “V” position balanced on butt. Bring knees to chest then extend again.

Wide push-ups - Hands flat wider than shoulders

Crunches - Imagine trying to touch your bottom rib to your hip bone to get the right motion.

Incline push-ups - Regular hand width.

Leg raises - From 3 inches off floor to 45-degree angle.

“Single” arm push-ups - If you can’t do a real single arm push-up, dip one shoulder to the floor at a time, keeping the other arm as straight as possible.

Side crunches - On your side, arm nearest the floor across you body resting on your side, top arm behind your head. Try to bring elbow of top arm to your knee.

Switch push-ups - One hand on medicine ball, the other on the floor. Explode up and switch.

Medicine ball twists - Sit with knees bent, feet flat on the floor and upper body at 45 degree angle. Hold medicine ball on front of you and twist to touch medicine ball on the floor, left and right.

Rest 30-60 seconds and repeat entire set.