Body weight only take two

Monday

10 Jump Squats 20 Push-ups 30 Sit-ups 15 Jump Squats 30 Push-ups 45 Sit-ups 20 Jump Squats 40 Push-ups 60 Sit-ups 25 Jump Squats 50 Push-ups 75 Sit-ups 30 Jump Squats 60 Push-ups 90 Sit-ups


Tuesday


25 Pull-ups

25 One Leg Dead-lift - per leg

50 Push-ups

50 Box or Chair Jumps

50 Windshield Wipers

50 Handstand push-ups

25 Pull-ups


Wednesday


100 Box jump

75 Kettle-bell swings

75 Knees to elbows

100 Sit-ups

75 Pull-ups

75 Double-unders

100 Burpees


Thursday


25 Reverse Rows

25 Slow Squats

15 Wide Push-ups

50 Burpee to Jumping Jacks

25 Mountain Climbers

10 Diamond Push-ups

15 Reverse Rows


Friday


100 Burpee

50 Squats

100 Burpee to box jump

50 Sit-ups

100 Burpee

50 squats

100 Burpee