No Equipment Needed: Bodyweight Workout

2 Cycles:
4 Intervals:
Tabata Narrow Mountain Climbers (hold one knee up to the nose in alternating rest windows)

Then

3 Minutes:
8 Crossover V-Ups (touch right foot to left hand and left foot to right hand) (4 per leg)
12 Leg Extensions
16 Bicycles
20 Flutter Kicks