Here is a sample workout that is very similar to what we do during one of the days at our Bootcamps and Athletic FitCamps:

The 280x Challenge-Under 15min.

Push-up – 30x

BW Squat – 30x

1-Arm DB Row – 30x ea.

Burpees – 30x

Dips – 30x

Russian Twists – 30x ea side

Curls – 30x

Y-Sumo Squat – 30x

Toe Touches – 30x

30yds Sprint – 10x

Challenge yourself every week or every other week by adding a set to the workout routine. Here is the progression of the challenge with the respective times to beat:

280x – under 15min.

560x – under 35min.

1120x – under 50min.

1400x – under 70min.