Here is an awesome MMA inspired Bodyweight Blaster Workout that will have your begging for mercy.
Perform each exercise for 60 seconds of work followed by 15 seconds rest. Complete 3 total rounds with 2-minute rest periods in between.
1. Burpee Corkscrews
2. Toe Grabs
3. Stationary Jumping Lunges – 3 per side/switch
4. Sit Outs
5. Hindu Squats
6. Jumping Alternating Side Knee Raises/Blocks
7. Push Up Knee to Opposite Elbow
8. Side to Side Donkey Bucks
9. L-Sit Chin ups
10. Pop Up Sprawls