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

hold position for time: elbow plank, forearm side plank, high plank, side plank, reverse plank, squat, split squat

Push up / squat / burpee