Ok for your D.I.Y. workout here are some mix and match options you can do.

What you will need:

1)  A stop watch… If you have an smart phone… download a stop watch app.  (optional)  Just count.

2) Barbell or handheld weights, or medicine ball, kettlebell or large water bottles filled with water.

3) A mat or rug to work on.

4) Music to get you going. (optional)

First, before any workout… you must Warm up.

WARM UP:

Do any of these CARDIO exercises for 2 minutes.  If you need to take a break.  Stop and continue but make make sure you stop your stop watch and continue completing the whole 2 minutes:

Jumping jacks

squat thrusts

jumping rope

running in place

STRETCH:

Stretch arms, side to side, calves, bend down and stretch your back. Take at least 2 minutes to stretch your legs.

Now, you can begin.

Here are several combinations:

10 push ups, break, another 10, break, keep going until you can’t do anymore.

Rest for 20 seconds, then do any of the CARDIO exercises for 2 minutes…or count to 120

Squats 20 at a time, break, another 20, break, another 20 till you reach 100 squats or total 2 minutes.  (For intermediate, carry a 10-15 minute medicine ball).

Do a different CARDIO exercise for 2 minutes or count to 120

Walkouts for total 2 minutes

Do a different CARDIO exercise from previous one for 2 minutes or count to 120

BEAR CRAWLS from one end of the room to another, total 2 minutes or count to 120

Do a different CARDIO exercise from previous one for 2 minutes or count to 120

Overhead presses 20 at a time, break, another 20, break, continue until you reach 100 or total 2 minutes. (use some sort of weight that you can do many exercises with, a medicine ball, a barbell or kettle bells). If you don’t have weights, be creative… fill some large water bottles with water.

Repeat all of these 3x if you have time.

Enjoy!