The following work out is designed to accommodate people without equipment.
Perform 30 body-weight squats lowering thighs parallel to the floor and making sure to push your butt back.
Perform 30 body-weight lunges, alternating legs - back knee should touch the ground on every repetition.
Perform 30 switch lunge jumps hopping as high as you can to switch legs front to back.
Perform 30 crouch squat hops - feet are wider then shoulders, crouch down and touch both hands to the floor between feet then hop up as high as you can reaching hands toward the ceiling.
Hold a plank for 2 minutes.
Run 5 sets of 60 second on/15 second off sprints - run as hard as you can for 60 seconds and recover for 20 seconds. Don't forget, you don't have to use a treadmill for your sprints. You could do this entire workout at a track.
Repeat sequence a total of 3 times.
Good luck.
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