For a different angle. I hate excercises for their own sake, boring!!!!!
My routine is twice a week at the Y in a basketball court which has open time and gym mats, I lay out one mat.
Having done Jujutsu on and off for forty years, I do the warmups. They include toe, knee, shoulder, neck, arm and head rotations. Then onto basic stepping routines, mimicking throws, and defensive arm and footwork.
On to punches and blocks. Then continue with ballett plies of a few varieties. Moving along, do a dozen or two falling techniques.
Follow up with standard forms of the system. 20 or 30 of them depending on my mood. Intensly concentrating on proper tachnique as if there was an actual opponent.
The point being that all of the above visualizes an opponent. Takes 45 minutes or so. Unfortunately the nearest dojo with anything similar to my system is hours away thus have not had sparring partner in years. Then hit the sauna for a 20 minute nap. Often after this go have breakfest, then drive 40 minutes to the rink for an hour or two of playing on the ice. This routine I have followed for the last six or so years.
I also do a lot of lumberjacking, hauling logs and splitting wood at my camp, hiking up and down steep trails, trail ride on 4 wheeler etc. All of this has kept me in shape, floating between 168 to 174 lb, although I have lost some height, was 5'9" now 5'8"
Again my point is to do stuff with a purpose other than excercising. I my case continuing the art of defense, counterattack, and countering the counter. Many of jujutsu moves I have modified to be able to perform on the ice wearing skates and make them look like continuous dance moves, to avoid looking agressive or that I am shadow boxing. Several instructors suggested I perform in their shows, none of wich I took up. I skate for my private pleasure.
Mind you I am 68 and 9/10s year old at this writing, and retired.