Quick Workout

30 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
1 Sun salutation
1 Extreme back bend

4/5 Minutes of Eye exercises

Go to the mirror and say: "I love you. I really, really love you."

15 minutes of Stretching (Movie coming soon)

Run (not jog) for 16 kilometers (about 10 miles) a week. 

A friend told me, that a special doctor said if you run 6 km a week, it will cure all skin-disease, if you run 12 k a week it will cure the whole body, through and through (even the bones), and if you run 16 k a week it will cure all mental issues. You can do this any way you like, e.g.: 2.3k a day, 3.2k in 5 days or 4 days 4k, or one day 16k.

Upgrade:

The Murph 

This workout is done with a 10 kilo body armour/weight.

1 Mile run
100 Pull-ups
200 Push-ups
300 Air squats
1 Mile run

The Murph + Additional Stretching

12 Sun Salutations
100 Pull-ups
200 Push-ups
300 Air squats
400 Sit-ups
1 Mile run (optional)
6 Minute Ab Workout (optional)
10 Full Back Bends (Bridge)
2/3 Minutes Forward Bend (Or Dog/Mountain)
Eye exercises
Go to the mirror and say: "I love you. I really, really love you."

Daily Practice

Extreme Work Out
1000 push up
1000 sit ups
1000 squats
100 pull ups
12 sun salutations
10 full backbends
16 km jogging

At least once a week.
Try to do this at least 2 days a week, building up to 5/6 times a week. 16K can be spread out throughout the week.

Additional hand exercises

Hand Grippers
Grip the gripper and close it.
Start with 50 reps, move up to 100 reps

Both hands, or one hand at a time.

Chinese Meridian Balls
There are 4 exercise, but you can get creative.
Exercise 1: Move the balls in your right hand, clockwise without touching
Exercise 2: Move the balls in your right hand, counter clockwise without touching
Exercise 3: Move the balls in your right hand, clockwise with constant touching
Exercise 3: Move the balls in your right hand, counter clockwise with constant touching

50 reps each, move up to a 100

Then do the left hand.

NSD Power Ball
Take the power ball, and start it up with the cord, now hold it in your right hand and move it, until it speeds up.

Exercise 1: Keep turning your hand and wrist 50 times, move up to 100
Exercise 2: Hold your arm straight and try not to move, while the ball is in your hand. 2 to 5 reps

Start with the right hand then switch to the left hand.

In exercise 1 you can make variation in how you hold your arm. Try 50 reps for each variation.

Fake Snowball Exercise or Stress Ball

This is an exclusive exercise tool that I have. It's a Finnish prototype, and it's made from some kind of grains, wrapped in rubber. Its way better than a stress ball, but a stress ball will do the trick as well.

You just squeeze it 50 times, move up to a 100.

Both hands.