Extreme Work Out

1000 push up
10,000 sit ups
1000 squats
100 pull ups

Weights: 2 weights of 5+ kilos each; 1000 times

12 sun salutations
10 full backbends

16 km jogging

Start with picking one exercise e.g. 1000 sit ups spread out over a week
Then everything spread out over a week. In other words it's like the Quick Workout but little bit more (except for the pull ups which would be 210 if you do 30 a day 7 days a week).

Then one of them, like 10,000 sit ups in one session.

Then once a week in one session.
At last 2 days a week, building up to 5/6 times a week. 16K can be spread out throughout the week.

Quick Workout