Extension and flexion of the legs in supine position - crunch kick / lateral bending of the legs in sitting position alternating - knee to twist / raising and lowering of the legs in sitting position alternating - flutter kick / raising and lowering of one leg in supine position alternating - scissor

jumping jacks / butt kicks / knee to elbow

Bringing the arms forwards and backwards in a prone position - w-extension / Raising and lowering an arm in a kneeling position - arm raises in a kneeling position / Raising the arms and legs in a prone position - superman hold

"full body workout" without equipment (5 rounds)

Raising and lowering the pelvis in the shoulder position - glute bridge / knee flexion - squat / raising and lowering the leg in a four-footed stance - kick-back / wide squat - sumo squat / raising and lowering the lower/upper leg in lateral position - leg adduction/abduction

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

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

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

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

"full body workout" with equipment (plyo box, rowing machine, medicine ball) - 3 rounds

"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

"full body workout" without material for time

"full body workout" without material for time

"full body workout" without equipment - 3 rounds

"full body workout" without equipment (5 rounds)

"full body workout" without material (5 rounds)

"full body workout" without material - 12 rounds