Soon I will release a video, which won't be free, but this is. I just posted this on Quora, but wanted to share it here also:
You can literally do this in < ~15 mins.
1. 10 Pushups
2. 30 second Plank2 inch off the floor Leg lifts (hold for 30 seconds)
3. Squats (30 seconds)
4. Asian Squats (30 seconds)
Rest 1 minute - Do 4 - 5 sets
Can't afford paid training? Here is a Free Video on Trainer Secrets!