Here’s a challenging routine that will get you about five hundred reps of powerful exercises. Begin by doing fifty reps of the prisoner’s squat. You assume a squatting posture with each hand at your head. You want to have each elbow back to get your back’s higher area involved.

Go straight from squatting to the pushup where you do a total of 50 iterations. You don’t have to get them all done at once: you can break them up into several groups.

Get some jumps in by doing twenty five reps. Get braced as you land so you don’t jar yourself too much. You should jump out of the squat, extending your hands over head as you rise up.

Make sure that you’ll return to the squat when you come back down.

When the jumping is done, do twenty five of the leg curls. This should be a taxing exercise, especially after all you’ve done so far.

Lie on your back with each foot on the exercise ball’s top surface, with your thighs bridged and elevated.

By contracting your hamstring, you’ll pull the sphere toward you, and return. Keep the ball out so you can do the jackknife with it.

Do fifty of these.

Step-ups are next. Get twenty five of them done with each of your legs.

Just make sure that you keep one of your feet on the bench all the time. Another thing to look out for is to make sure you don’t get too close.

You want to get focused on the gluteals rather than quads. Get to the pullup bar and do another 25 repetitions there. This might be a slowdown for some people, so if necessary, substitute inverse rowing.

Fifty lunging repetitions are next, so do them by taking turns with each side.