When working out, you should always start with a warm-up. I suggest walking or jogging place for 2-3 minutes. After that, do about 20 squat and over head press combos.
1. Supermans: Begin by lying face down on the floor. Lift your arms and legs off the floor, but keep them straight. The only thing touching the floor is your torso. Hold for about 1 second before placing your arms and legs down. Do about 30 of these.
2.Push-ups: Going straight from supermans into push-ups. Do about 15 of these. If you can’t do a full push-up, place your knees down to make it a bit easier.
3.Burpees: Squat down with your arms outside your legs and hands on the floor. Next, walk your legs back or jump them back until they are in a standard push up position. With your hands still touching the ground, return to the squat position by walking or jumping the legs forward and standing up and jump.
4.Dips: Using a chair (make sure its sturdy), place your palms at the edge of the seat and bend your legs so they make a 90 degree angle. Using your triceps, bend at your elbows and lower. To make this exercise more challenging, straighten your legs. Repeat about 20 times.
5. One-Legged Squats: Begin by standing with your feet hip width apart and arms out in front of you. Raise your left leg out in front of you while maintaining a straight knee. Tighten your stomach and keep your hips level as you lower your right knee to a 90-degree angle (between the thigh and lower leg) making sure your knee stays behind your toes. Return to the standing position keeping the back straight and arms out front. Most of your weight should be directed through your right heel during this phase of the squat.Get a feel for the exercise by performing the one leg squats with a bench or chair to sit on during the squat phase. Do this 20 times each leg.
6. Lunges: Do regular standing lunges. Alternate legs. Do 20 on each leg.
7. Climbing Stairs: If you are somewhere that has stairs, climb about 7-10 flights. To increase your intensity, skip steps. Climbing stairs is a great cardio workout. Try to do these as fast as you can to keep your heart rate up.
8. Lateral Ski Jumps: This exercise is great because it works your legs and helps to improve your balance. Bend at the knees and lower yourself into a squat, hinging forward slightly from the hips while maintaining a straight back. Engage your abdominal muscles and push-off from both feet equally. Jump laterally to the right, landing softly on both feet with your knees bent. Immediately push-off again and jump to the left, landing with your knees bent. Pump your arms upward with every lift-off and lower them as you land. Develop a smooth, steady rhythm with your arms and feet as you jump repeatedly side-to-side. Do 15 of these.
9. Planks: This one will really target your core. Begin in a push-up position but instead of being on your hands with your arms extended, place your forearms on the floor. Hold for 45 seconds to 1 minute.
10. Leg Raises: Start by lying on your back, place your hands under your butt with your legs straight. While keeping your legs straight, raise and lower them from your hips. Do this about 15 times. This is a great ab workout.
Repeat this through 3 times. This should take about 45 minutes. Its a great workout to do when you are staying in a hotel or you are on vacation; it requires no weights!