"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

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

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

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