600 REP BAREFOOT WORKOUT

This is a 600 rep workout I did at home tonight, barefoot.  I used equipment, but this can easily be done equipment-free.  I did 3 rounds of a fixed number of reps, but you can convert it to an interval workout (set your timer for 10/50 sec x 24 rounds for 24 min workout).

3 rounds of:

Reps	Exercise
20	sandbag squat + 1 leg side lift, alternating (1 squat + 1 leg lift = 1 rep) equipment free version - body-weight only
20	1-arm on fit-ball push-ups, alternating (I did these mainly off my knees) equipment free version - sliding push-ups or regular push-ups
25	1-leg dead-lift with sandbag LT leg equipment free version - raise your arms up above your head when coming back to standing
25	1-leg dead-lift with sandbag RT leg  equipment free version - raise your arms up above your head when coming back to standing
15	reverse push-ups on dip station equipment free version - pike press OR use broomstick/chairs as a dip station OR bent-over rows
25	1-leg wall sit pulses LT leg  (Do a wall sit.  Pulse LT leg up 25 times without touching the ground.  This is a small move.  Don't let your knee go past your toes)
25	1-leg wall sit pulses RT leg
10	triple hanging knee raise on dip station (1 left + 1 middle + 1 right = 1 rep) equipment free version - lying leg lifts side, middle, side.  Keep your knees bent to the side raises if your back rounds)
I did 3 rounds (495 reps) in 26:07
Bonus (for 600 reps total)
5	core splits on dip station equipment free version - lying leg lifts
20	fit-ball sit-up + twist to the side, alternating equipment free version - ab chopper, alternate
20	ball crunch (lying on back, knees bent 90 degrees, ball between ankle.  Crunch & touch ankles) equipment free version - same move without the ball
20	1-leg bridge leg lifts with foot on fit-ball LT equipment free version - 1-leg bridge leg lift, foot on ground
20	1-leg bridge leg lifts with foot on fit-ball RT equipment free version - 1-leg bridge leg lift, foot on ground
20	fit-ball toss & catch equipment free version - knee hugs

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