20-minute "full body-workout" with material.
5 rounds: 4-minute time slot for completing the 3 exercises (4min window).
Material: kettlebells/dumbells, plyo box.

"upper&lower body workout" with material - 4 exercises / 5 rounds.
Material: skipping rope.

"upper&lower body workout" with material - 3 exercises / 30 rounds.
Material: horizontal bar (pull ups).

"upper&lower body workout" with material - 5 exercises / 8 rounds - 90 second break between rounds.
Material: horizontal bar (pull ups), possibly treadmill

alternating push-up and stretch jump - burpee / single-leg squat - split lunge / raising and lowering the pelvis in a lateral forearm support - side bridge / bringing the hands to the shoulder while standing - shoulder tap / alternating raising and lowering as well as extension and flexion of an arm crosswise in a supine position - boxing crunch

"full body workout" without material for time

"full body workout" (without material); add-on method up to 5 exercises for time

"full body workout" without material - 5 rounds

"full body workout" without material - 10 rounds

"full body workout" with material (rowing machine, skipping rope) - 2 rounds

"full body workout" with material - 3 exercises / 30 rounds.
Material: horizontal bar (pull ups).

"lower body&abs workout" with material (plyo box or bench) - 5 rounds

"lower body&abs workout" without material incl. running unit (5 rounds)

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