Originally Posted by rkwaki

As there seem to be several threads going on about this subject I thought I would start one that focused specifically on the subject as I am such a big believer in it. Here is a workout that many of you have already. Can be done at home, hotel, etc. This is one of my cross functional workouts. Very simple. Put 50 minutes on your stopwatch and start doing exercises, in sequence. If you finish before the 50 minutes is up, start over.

No more that 30 seconds rest between sets/exercises.
1 WALKING LUNGES x 10 on each leg x 3 sets
2 TURKISH GET UPS http://www.youtube.com/watch?v=v7O8Q...eature=related x 10 on each leg x 3 sets
3 SIDE LUNGES (KEEP NON WORKING LEG FLAT) x 10 on each leg x 3 sets
4 FRONT TO BACK LUNGE http://www.youtube.com/watch?v=Hz-FkdprsFY do these using one leg at a time x 10 on each leg x 3 sets
5 ROMANIAN SPLIT SQUAT http://www.youtube.com/watch?v=9IR0bb2gdnM do these using one leg at a time x 10 on each leg x 3 sets
6 SIT DOWN SQUAT http://www.youtube.com/watch?v=2ZlPoq0S2lg do these using one leg at a time x 10 on each leg x 3 sets
7 BENCH DIP SQUAT http://www.youtube.com/watch?v=Ih4KVXJudiI do these using one leg at a time x 10 on each leg x 3 sets
8 MONSTER WALK (USE INNER TUBE AROUND ANKLES) http://www.youtube.com/watch?v=fA5X4nKueUU -you use the bands (or used inner tubes) for this (try it first with one around your ankles)
FRONT
BACK
SIDEWAYS in both directions
9 BURPEE http://www.youtube.com/watch?v=7MGljX4bbps x10 reps x 3
10 WALL SIT http://www.youtube.com/watch?v=y-wV4Venusw as long as you can hold it
12 SUPERMAN http://www.youtube.com/watch?v=PHb1b7cuVtk x3 reps - hold for 30 seconds
13 PLANK http://www.youtube.com/watch?v=pSHjTRCQxIw x3 reps - hold for 30 seconds