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Cut out the following exercises and place them in a “hat” so to speak.  Have everybody (or yourself) draw one piece of paper out at a time.  Do the prescribed exercise and reps and then return the paper to the hat if you are not working out alone.  Do not repeat if you draw the same paper again, but continue until you have your 30-45 minute workout. 

  

50 Air Squats

 

50 Leg Raises

 

20 Burpees

 

20 Medicine Ball Sliders

 

2 minute jog, 45 sec sprint, 1 min jog, 45 sec sprint, 1 min jog

 

25 Box Jumps

 

10 Frog Jumps

 

20 Squat Jumps

 

20 – each side – Medicine Ball Lunge Twists  

 

30 Push-ups

 

10 Psycho Push-ups

 

2 – each side – 1 Arm Push-ups

 

40 – each side – Spider Sprints

 

45 Second Pillar Bridge

 

30 Second Pillar Bridge left side

 

30 Second Pillar Bridge right side

 

20 Kettlebell Swings (2 hands)

 

10 – each side – Kettlebell Uppercuts

 

10 – each side – Kettlebell Clean & Press

 

40 – each side – V-sit Medicine Ball Twists

 

1 min Physioball Balance (on knees)

 

15 – each side – Physioball Balance and Medicine Ball Twist

 

10 – each side – Physioball Knee Tuck Rotation

 

10 – each side – Physioball Leg Rotation

 

10 – each side – Physioball Lateral Roll

 

10 – each side – Physioball  Knee Tuck (or  20 with both legs)

 

1 min Physioball Bridge on shoulders

 

10 Inch Worms

 

45 second Wall Sit

 

15 Muslim Prays

 

25 Pike Push-ups

 

20 – each side – Mountain Climbers (slow plank variation)

 

10 Close Grip Push-ups

 

10 Plyometric Push-ups

 

20 Siamese Squats

 

5 – each side – Pistols

 

15 Core  Burpees

 

10 – each side – Split Squat Walks (knees to ground)