45-minute "full body workout" with equipment (horizontal bar).
6 exercises - AMRAP: as many rounds as possible in 45 minutes.

30-minute "full body workout" with equipment (skipping rope).
6 exercises - AMRAP: as many rounds as possible in 30 minutes.

"full body workout" without equipment (3 rounds) for time

"full body workout" without material for time

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

squat / butterfly sit up / push up / superman lift / burpee

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

Squat / standing abdominal crunch / push up / burpee