HIIT - high knees, buttom kick, jumping jack / skater jumps, squat jack, tuck jump / squat jump, jumping lunge, mountain climber / plank jack, jump back, plank jump / bear crawl jump, push up & shoulder tap, burpee

hold position for time: elbow plank, forearm side plank, high plank, side plank, reverse plank, squat, split squat

Push up / squat / burpee

25-minute "full body workout" without equipment. 7 exercises - AMRAP: as many rounds as possible in 25 minutes.

"full body workout" with equipment (horizontal bar and dummbell - m: 15-25kg; w: 10-20kg) - 10 rounds

"full body workout" without material for time

"full body workout" without equipment - 5 rounds

"full body workout" without material - 10 rounds

"full body workout" with equipment (2 kettlebells m:12-16kg/w:4-8kg) - 3 rounds

Wide squat (sumo squat) / raising and lowering one leg whilst on all fours (4-point kneeling leg lift) and raising and lowering the upper leg whilst lying on your side (side-lying leg lift) / lateral lunge and raising and lowering the pelvis whilst lying on your side (glute bridge) / raising and lowering the heels whilst standing (calf raise)

Push-up

Drink a certain amount of water every day.

Walk a certain number of steps every day.