Nice Ab and Cardio Day!

Today's workout was on the "Perfect Fitness MultiGym" with arm slings. Although this is not an expensive piece of equipment (about $35 total) it can help you get in a quick workout anywhere that has a door...

I only did 3 sets due to time. Each set includes pull-ups, push ups, and knee ups (using arm slings) with no break and a 2 minute break between sets.

10 close hand reverse grip pull-ups
25 wide grip push-ups
45 knee ups (15 right side, 15 straight, and 15 left side)

2 min break

10 close hand regular grip pull-ups
25 military push-ups
45 knee ups (15 right side, 15 straight, and 15 left side)

2 min break

10 wide grip pull-ups
25 diamond push-ups
45 knee ups (15 right side, 15 straight, and 15 left side)

Whole workout is about 13-15 minutes but you will get a good pump from it, especially for the time spent.