Full body workout: 3 rounds - body weight
"full body workout" without equipment (3 rounds) for time
Full body workout: 1 round - body weight
"full body workout" without material for time
Challenge of the month - October 2025
Bring your hands to your shoulder while standing or in push-up position (shoulder tap) / extension and flexion of the arms while standing (biceps extension) / push up
Challenge of the month - November 2025
squat / butterfly sit up / push up / superman lift / burpee
Challenge of the month - December 2025
45 sec. load / 15 sec. break / 4-5 runs - Monday: lower body (legs and buttocks) - Tuesday: upper body (chest/shoulders) - Thursday: centre of the body (core muscles) - Friday: centre of the body (back) - Saturday: full body - Wednesday/Sunday: break