Keys to a good workout:
That's it. You don't need equipment. You don't even need a lot of time. All you gotta do is hustle.
Start with 16 reps of each followed by a 100 yard run (50 out and back). Then 15 of each and a run, then 14, 13, 12... all the way down to 1 rep and a run.
Advanced, start with 16, Intermediate 13, Beginner 10.