I started doing this a while back. I have changed it a little over time and have added weights, sand bag or use a weighted vest. FYI - I use the Rogue cast iron plates in a crappy Condor Sentry carrier. I use Rep Fitness sand bags, but fill the interior bags with pea gravel rather than sand as sand can leak. I also added in heavy bag kick boxing and walking. I typically do this strength/conditioning thing twice a week and either heavy bag or walking 2x (or more for the walking) a week. I am 51. I have some extra around the middle that I need to quit snaking for, but I am stronger than most dudes my age and I can beat most of the youth group guys in chin-ups and pushups now.
This gets strength, cardio and anerobic with my routine. You do not need a lot of equipment to start off, but can add weights as needed.
1. 3-4 Supersets - Alternate Chin Ups and Push Ups
2. 30 Lunges each leg
3. 60-120 Calf raises - Use grip trainer if available at the same time
4. Jump Rope
5. 90 crunches
6. 30-60 Glute bridges
7. Squats (weighted or no at least 2 sets)
8. Overhead press
9. Burn out a last set of anything you are really targeting.
10. Sprints
Notes
1. Supersets have little to no rest in between the actions. I do a set of Chin Ups first then wait about 30 seconds to a minute, then do a set of Push Ups. Both to failure, and then I work on a verse. I do this 3-4 times. Chin Ups are harder and can be easier for skinnier people to do. I do them first, because they are harder, and still use the shoulder. Push Ups are easier, but still tax the shoulders and can affect your chinups. Once you are able to get past about 20 reps, the gains are much harder as you start getting into an endurance workout. You can add weight in a backpack or something, or you can alternate the exercise a bit. This is easier with Push Ups than Chin Ups. One thing I am working on is after my first set to failure, I will then go to a set where I push up real fast and then take 5 seconds to go down.
2. There are at least 2 styles of lunges. The back and the front. The difference being which way you step. The front tends to favor the quads a bit more and the back favors the glutes more. Once you can easily do a set of 30 while keeping really stable with little wobble, add some weight. Use a backpack or dumbbells. If you just add one dumbbell add it to the hand opposite the leg that is in front doing most of the work.
3. I do mine in 3 set/variations, but I do not really rest in between other than a few seconds to re-position. I do the first set with my feet together. The second set with feet about shoulder width apart or a touch wider, and then a set where I alternate 10 single leg calf raises each leg. You can add weight in a backpack and/or in dumbbells. I also use a set of grip squeeze trainers in each hand, so I can do 2 things at once. A good strong grip is always good!
4. I do not use a rope much as I do not have room when doing this with my boys. If you do not use a rope, do not cheat, by making sure you are getting off the ground enough that a rope could be used. I vary what jumps I employ. I usually start with 100 regular jumps. I may use 100 of any of these. Cross jack, shuffle, skier (aka bell), single leg, high knees, runner (similar), side to side, funky dance shuffle thing from the 90s and some others.
5. I do these in 3-5 set/variations. The first is 30 in the center, I do a very slight twist each side as the abs respond well to rotation. I will then cross a leg to a knee and the head to that knee for 30 and then switch sides. There are numerous variations, so do your thing.
6. I do these as either static holds for time or in rep fashion. I use 2 different foot positions as they work differently. If you have your heels on the ground, this works the gluteus maximus. If you touch the bottoms of your feet together in a butterfly type arrangement it works the gluteus medius, which helps with stability and back issues.
7. Do these with your feet about shoulder width with toes angled slightly out. Start with a slight hinge movement forward (back straight, but bending at the hips). Go all the way down so the tops of your thighs are parallel to the ground. Come back up starting with your glutes/hips, and then ending with unhinging to straight. Keep the back straight, but hinge at the hips. You can add weight, but it can be hard to do so without a bar. Dumbbells can be used, but I find it hard once the dumbbells get past about 25 pound. You can do goblet squats where you hold one dumbbell in front, like a goblet, kind of under your chin, but this does not put the weight in a great position for using the glutes. I have gotten a duffle bag and filled it with pea gravel to put on my shoulders. This is new, for me and I am not completely satisfied.
8. If you have some dumbbells, you can use them to do an overhead press. Do 1-2 sets. You might be able to do a similar exercise doing a pushup type thing against a wall (kind of like a press up for a handstand), though this is difficult.
9. If there is anything you want to work on special, where you really want to work on, do something low weight and do one last set to failure.
10. Go outside and do some sprints. Do about 6 sets. To start, just run about 70-80% your top speed. I do this for about 25-35 yards. Do longer if you want. I do this 4 on flat ground and 2 going up a slight incline. This can mess you up at first if you are not used to it. Sprinting works a ton of muscles and in an explosive manner.
