Squat / push up

Raising and lowering the upper body in prone position / raising and lowering an arm and leg crosswise in prone position (hyperextension & swimming)

Raising and lowering the upper body and bringing the hand to the heel in a supine position (butterfly sit up & heel tap)

Forearm plank

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

Lunges & calf raise

Knee raise in place as well as extension and flexion of one leg in push-up position alternating (highknees & mountain climbers)

Burpee

Push up

"abs workout" without equipment - 2 rounds

12-minute "abs workout" with material.
Material: weight disc (5kg)