My at home & in the park workout 2day consisted of 3 sets of jumping jacks (50, 40, 30), 3 sets of bend & reach(30, 25, 20), 3sets of arm rotations w/calf raises(30, 25, 20), 3 sets of pushups(75, 60, 50), 3 sets of leg raises(50, 40, 30), 3 sets of pull ups(20, 15, 12), & then a 2 mile run.