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Cardio- Burpee Reverse burpee Tuck jumps Burpee tuck jumps Squat jumps Squat thrusters Mountain climbers Star jumps On spot running Step hops Run

Here is a list of all core movements you can do without equipment, if you are struggling to find what to do. These will be added to my YouTube channel tomorrow fitstopromsey Different options of intensity Strength- pick the hardest variation of the movement and focus on tempo focus on the eccentric part of the movement (the down phase) and speed on the way up or you can go slow on the way up Endurance - go for a high number of rounds and a high number of sets HIIT - use Tabatta 20 seconds of work , 10 seconds of rest x8 rounds is the standard Tabatta time or if you are feeling hardcore then double Tabatta for 16 rounds Core Side plank - bends Hollow Hollow rock Hollow flutter kicks Hollow superman’s Arch hold Arch rock Janda Russian twist V-up Alternating v-up Pike pulls Headstand Pike headstand Plank down and ups Bird dog Turkish get ups Turkish sit ups Hollow planche

Here is a list of all upper body pressing you can do without equipment, if you are struggling to find what to do. These will be added to my YouTube channel tomorrow fitstopromsey Different options of intensity Strength- pick the hardest variation of the movement and focus on tempo focus on the eccentric part of the movement (the down phase) and speed on the way up or you can go slow on the way up For press-ups to make these harder elevate your feet. :) Endurance - go for a high number of rounds and a high number of sets HIIT - use Tabatta 20 seconds of work , 10 seconds of rest x8 rounds is the standard Tabatta time or if you are feeling hardcore then double Tabatta for 16 rounds Upper body pressing Prone broom pressing Press ups - matrix multi plane Single arm press ups Dips Russian press ups Deficit press ups Deficit single arm press up Handstand press up Pike press up Ply press up Press up to side plank Press overs