If you want to get in a really great workout that you could even do in your home then checkout this (Metabolic Conditioning) "Metcon" Workout video I did at my Langley CrossFit Gym.

All you need to do this fairly intense workout is your own body weight and a chin-up bar, you will also need about 20-30 minutes of your time ;)

In a nutshell this is the entire workout:

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Air Squats.

The recommended break up was 4 sets of 25 reps each but you can do them any way you like as long as you get them all done.

I broke mine up into 4 sets of 25 for the Push-ups, Sit-ups and Air Squats, with sets of 10-20 reps for my Pull-ups until they where all done. It took me just over 18 minutes to complete the Metcon Workout this time but I know I can do better as I wasted  a lot of time and energy on my early sets of Pull-ups till I worked out a more efficient butterfly technique.

My below YouTube Video of this workout has some added Narration with my comments: