Warmup:
5 sun salutations
10 hip rotations each directions
20 arm swings (side to side, forward, and backward)
20 trunk twists
20 lunges
20 squats

Warmups need to be active instead of stationary stretching to warm up the muscles, as opposed to stretching tendons. Focus needs to be on warming up the core and the shoulders.

The Workout (“Whoa it’s a Workout):
Note: These are designed for a “rather in-shape” male. As a woman, I usually do the same workout but only do half the reps for any kind of pushup exercise, or I do as many as I can with proper form. The following sequence is designed to have minimal rest time in between exercises (i.e., no more than 1 min) unless otherwise noted.

12 regular pushups
20 regular crunches
12 pushups with feet up on a chair
30 sec plank
30 sec side plank (each side)
12 spiderman pushups
30 sec flutter kicks (while laying on back)
12  stationary inchworms
20 shoulder dips (use a chair or steady low table)
20 shoulder shrugs (from the same position as the dips… keep elbows locked)
20 crunches on a yoga ball
10 circles with a medicine ball (each side)
20 leg throw-downs (do leg lifts if no partner)
5 yoga pushups (make sure to do these with good form)
5 triangle/diamond pushups
10 side tricep pushups (each side)
20 pikes on yoga ball (may need an extra minute rest after this one)
20 supermans (level 1 according to this video)
10 bird-dogs (each side, bring knee to opposite elbow)
20 bridges
10 side plank hip raises (each side)

Cool Down:
3 sun salutations
Static stretching focusing on arms and twists (some examples include gripping the inside of a doorway while leaning through to stretch the pectoralis muscles, sitting twists, and stretching the triceps)