Each exercise will be done for 4 minutes before moving to the next exercise. Within the 4 minutes you will work for 20 seconds and rest for 10 seconds, which equals 8 rounds per exercise within the 4 minute period. After 4 minutes you move to the next exercise. There are 4 different exercises to complete which makes the whole workout 16 minutes.
1. Pull ups
2. Sit ups
3. Push ups
*12-1 post lowest reps for each exercise to comments