Minimal Equipment: 
10-20-30-40-50-40-30-20-10 DU*
5-10-15-20-25-20-15-10-5 Push Ups
*must be unbroken
No Equipment: 
10-20-30-40-50-40-30-20-10 Lateral Hops
5-10-15-20-25-20-15-10-5 Push Ups
Core: 
50 Super Man