If you’ve ever found yourself scared and alone in a gym, you’re not alone. Going to a gym to work out without a plan is a daunting task and can often lead to you doing the same things you always do. Grabbing the same set of weights, doing the same exercises over and over isn’t how you get stronger.

This workout routine gives you the structure that you may be craving, but the freedom to move at your own pace – and like all workouts, the effort you put in is directly related to the results you’ll get out. You’ll go through an AMRAP workout, which means that you’ll do as many reps or rounds as possible in the time allotted.

All you need is a step or a bench, if you don’t have one of those, don’t worry, there will be modifications for every exercise.

Here’s Your Workout:

Set a timer for 25 minutes and do this circuit of exercises on repeat until the time has elapsed. Be sure to warm up and for about 5 minutes before you start the workout.

• 20 push-ups
• 20 jumps onto the step
• 20 glute bridges
• 20 sprinter crunches

Here are the moves:

Push-ups: With your toes on a step or a bench, do a push-up, lowering your chest towards the floor and pushing back up. You can do this same move without a bench or a scaled down version facing the bench.

Jumps onto the step: Unlike a box jump, you’re going to stay low in an athletic position, jumping on and off of a step. If you don’t have a bench, just stay low in a squat position and jump forward and back.

 

Glute bridges: Keeping your shoulder blades against a step, start with your seat on the floor and your feet planted firmly in front of you – about a foot. Press up into a bridge, with your shoulders, hips and knees in a straight line. At the top of your range of motion, your knees should be right above your ankles. If you don’t have a bench, you can do the same thing, keeping your shoulders on the floor.

Sprinter crunches: Laying on the bench, crunch up and over, bringing your opposite elbow to your opposite knee. Alternate sides. If you don’t have a bench, just lay on the floor and do the same.

(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)