Lower body workout: 5 rounds - body weight
20-minute "bodyweight workout" (without equipment) for the lower body.
5 rounds: 3-minute time slot for completing the 4 exercises (3-minute window) - last exercise max. reps in the remaining time; 1-minute break between rounds.
Lower/center body workout: 2 rounds
"lower body&abs workout" with material (plyo box) - 2 rounds
Lower/center body workout: 5 rounds
"lower body&abs workout" with material (plyo box or bench) - 5 rounds
Lower/center body workout: 5 rounds
"lower body&abs workout" without material incl. running unit (5 rounds)
Lower/upper body workout: 10 rounds
"upper&lower body workout" with material - 4 exercises / 10 rounds.
Material: horizontal bar (pull ups), possibly treadmill.
Lower/upper body workout: 30 rounds
"upper&lower body workout" with material - 3 exercises / 30 rounds.
Material: horizontal bar (pull ups).
Lower/upper body workout: 5 rounds
"upper&lower body workout" with material - 4 exercises / 5 rounds.
Material: skipping rope.
Lower/upper body workout: 8 rounds
"upper&lower body workout" with material - 5 exercises / 8 rounds - 90 second break between rounds.
Material: horizontal bar (pull ups), possibly treadmill
Training chest muscles: 1 round - 3 series - body weight
"chest-workout" without equipment (total 180 push-ups)