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)Don’t forget to add a few pieces for breaks
30 seconds rest on the ground water break (put several in there) lay flat on your back for 45 seconds