Duct Tape Workout

I've been doing jiu jitsu for 21 years at this point, which means that my body is sort of falling apart. This is the basic structure of the workout I do every day that has lessened that to an extent.
50 Jumping Jack type movements
50 squat type movements
50 shoulder exercises- my shoulders aren't great so sometimes this is pushups, but mostly it's lightweight pushing or small circles forward and backward 
100 neck exercises
250 core exercises
or 
10x1 minute rounds
Jump movement
squats/lunges
shoulder or grappling movement
shoulder or grappling movement
neck exercises
abs
abs
abs
abs
abs
This might work for you, it might not, but for me so far it has been helpful.