I don't like being pressed for time, even if I'm awake really early, I like my workout to be good, fast and effective.  This one left me sore for 3 days.. mainly my arms, I wasn't sure if I would be able to brush my hair the next morning. 

Part of the extended soreness is due to the frequency of my workouts recently. When it's 95+ degrees outside.. I. just. can't. I don't do hot weather workouts. And bundle that with a crazy work schedule since summer's are my busy time, I've been lucky to workout twice a week. 

We're currently in the midst of another hot spell, but I did manage to get up before the sun this morning to repeat this. Now, I think I'll make some iced coffee. 

Here we go: 

20 pull-ups 

20 Burpees

20 shoulder press - light weight, good form

40 lunges, 20 each side

20 air squats

*if you don't have access to a pull up bar, sub in push-ups, it does work different muscles, but make sure form is good, elbows in, core and butt are tight, heels together or knees together for modification. 

For an extra push, time yourself! Let me know how it goes!