50’s work – 10,s rest
3 sets
1. Squat, Clean & Press
2. Side to Side Pushups, 8 mountain climbers
3. Lat Lunge, Reverse Lunge & Curl Alt
4. Plank Climbers, Plank Jack & Froggers
5. Forward Lunge & 1 Legged Deadlift Alt
6. 1/2 Swing & full Swing
7. Burpee Plank Row & Press Alt
8. Goblet Squat & Press
9. Lying Tricep Ext & Leg Raises
10. Deadlift & Row
equipment used- resistance band and gymboss timer
15 min full bodyweight hitt workout
interval 50/10
3-4 sets
5 min cardio before each set
1. jump squat
2. pushup tuck
3. 2 jump lunge kick up alt
4. pushups into v-pushup
5. prison sumo squat
6. dive bomber into down dog touch toe alt
7. resistance band pulldowns / use dumbbells and do bent over row
8. burpees
9. resistance band rev grip pulldowns/use dumbbells and do rev grip bent over row
10. knees in and frog ins
Full Body sculpt & burn
20 reps each exercise
2-3 sets
5 min warm
I did 5min skipping
total calories burned approx 700