300 Workout

Warmup: five minute of shadow boxing/jogging/jump rope

Advanced: (300 reps)
50 Push-Ups/Press-Ups
50 Jump Squats
50 Sit-Ups
50 Lunges
50 Tricep Dips (dip using a chair/sofa/bench)
50 Back Extensions (as illustrated or using a fit ball)

Intermediate: (200 reps)
40 Push-Ups/Press-Ups (2 sets of 15, 1 set of 10)
40 Jump Squats (2 sets of 20)
40 Tricep Dips (4 sets of 10)
40 Sit-Ups (2 sets of 20)
40 Back Extensions (2 sets of 15, 1 set of 10)

Beginner: (100 reps)
20 Push-Ups/Press-Ups (4 sets of 5)
20 Jump Squats (2 sets of 10)
20 Tricep Dips (4 sets of 5)
20 Sit-Ups (2 sets of 10)
20 Back Extensions (2 sets of 10)