Perform 4 Rounds.
No rest between exercises. Minimize rest between sets.
1 minute Jump Rope
15 (each leg) Smith Machine Lunges
15 Smith Machine Push-ups
30 seconds Mountain Climbers
15 Smith Machine Squats
15 Narrow Tricep Push-ups
15 Smith Machine Jumps
15 Smith Machine Upright Row
Smith Machine Pushups: Lower the Smith Machine bar to the level you need and hold on with a wide grip. (Lowering the bar will increase the challenge.) Perform a push-up keeping your body straight and tight.
Smith Machine Mountain Climbers: Lower the Smith Machine bar close to the floor and place hands shoulder-width apart. Bring one leg forward under the bar while the other leg is extended. Alternate each leg under the bar while the other is extended. You can do this slow or fast, but make sure to keep the abs in tight. The lower the bar, the more difficult the exercise.
Smith Machine Tricep Push-ups: Lower the Smith Machine bar to the level you need and hold on with a narrow grip. Perform a push-up keeping your body straight and your elbows close to your body.
Smith Machine Jumps: Hold on to the bar and sit back like you are sitting in a chair. Then, use the Smith Machine bar to help you jump up. Land back down into a squat and repeat.