"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)