Today is a mix. Pushups, a 90 second run as the first set. Then take 60 seconds and add squatting with no weight for 50 reps, same rules and then add either elliptical or a bike for 90 seconds hard. Then add heavy curls either with a dumb bell or a bar bell. Then add both 50 meter knee lifts and butt kicks. 2 minutes and then add Lat pulls, dumb bell rows or overhead tricep extensions. Do these fast and hard and it is a damn good workout.