Body weight exercises

Upper body

Dips 12-20 (beginners 5-8)

Push ups 12-20 (beginners modified on knees 12-20)

Hand stands 15-30 sec hold (can start off next to a wall)

Pull ups 12-20 (buy a resistance band and you can start supported pull ups and move you way up to no resistant band)

Resistant band rows 12-20 (beginners 8-10 reps)

Up down planks 12-20 reps (rotate plank hold from extended arm to flexed arm (elbow form) beginners do 5-8 reps)

Pyramid push ups 12-20 reps (in the yoga position down ward dog do push ups. Beginners do 8-10 reps)

Ball throws 12-20 reps (any ball will work, practice doing over head throws to get mobility in shoulders and working triceps. Beginners 8-10 reps)

Standing Rhomboid Squeezes 12-15 reps( Bring your arms up to shoulder height, and bend at the elbow; squeeze you shoulder blades together, all while flexing and working against the motion that you are actually trying to complete. Do this right and you will get a great deal of burn in those muscles.)

Tip Toe Planks  12- 15 reps (Go into a plank position and press through the toes to move your upper body forward, over your forearms.

This is a great total body exercise.)

Lower body

Squats 12-20 reps (harder version would be to add a jump to the squats. Beginners do 8-10 reps)

Lunges 12-20 reps (harder version would be to add a twist or jump. Beginners do 8-10)

One footed calf raises 12-20 reps (beginners do 8-12 reps)

Wall sits 15-30 sec (make sure knees are in line with ankles and are at a 90 degree angle)

Kick backs 12-20 reps (on hands and kness and extend one leg out focusing on your butt. Beginners do 10-12 reps)

Leg raises 12-20 reps (be sure to keep your lower back on the ground! Beginners do 8-10 reps)

Ber-pees 12-20 reps (beginners do -10 reps)

Walking planks 12-20 reps (get into plank extend arm form and walk with hands and legs in plank form. Beginners do 6-8 reps)

Flutter kicks/scissor kicks 12-20 reps (harder add to this exercise is to hold with extended feet out about 5 inches off the ground and hold for 15-30 sec. beginners do 8-10 reps)

Side plank dips 12-20 reps (get in side plank form on your elbow and use hips to dip. Beginners do 5-10 reps)

At home cardio

Squat jumps 15-30 sec

Lunge jumps 15-30 sec

High knees 15-30 sec

Butt kicks 15-20 sec

Jumping jacks 15-30 sec

Karaokes 15-30 sec

One footed jumps 15-30 sec

High knees jumps 15-30 sec

Br-pees 15-30 sec

Jab, straight, hook, upper cut punch movements 15-30 sec

Side kicks 15-30 sec

Jog, push-up, crunch 30-60 sec (give 10 sec for each motion)

Stair jumps 15-30 sec

All of these exercises you can mix and put together yourself.

The cardio can be used as a good warm up and then going into a circuit which is three to four exercises for either upper body or lower body, repeat the circuit 2 to 3 times.

You may want to make small investments like a resistance band, pull up bar, and a box that can handle being jumped on.

These exercises can be done from home, the park, or at the gym.

With all these exercises you can modify them to be harder or easier.

 You can train upper body and lower body on different days, or you can do a full body exercise.

These exercises burn about 5-8 calories a minute. (this is an estimation)