In workout 8 we’re going to start out with dumbbell squats. Hold the dumbbells down by your sides, push your hips back and keep your chest up and out.
Move immediately into a pushup with your hands on the ball. If you can’t do these, just do regular pushups.
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Finish off with [...]

This is the last workout of the 12 minute workout program.
We’re going to do a bodyweight circuit as many times as we can in 12 minutes.
Start with a decline pushup and move immediately into stick-ups. With your feet about 6 inches away, tuck your elbows into your sides and raise your arms up and down [...]