Monday, full-body-weight parcourse
– 1 min work
– 20 sec rest
– 3 rounds of 6 exercises


Wednesday, legs, ass and abs
– 1 min work
– 20 sec rest
– 3 rounds of 6 exercises


Friday, HIIT it baby!
– 45 sec work
– 10 sec rest
– 3 rounds of exercises


Saturday, Weights, weights, weights!
– 1 min work
– 20 sec rest
– 3 rounds of 6 exercises

Possible exercises:

Legs:
– Lunges om en om
– Kettelbel squad
– Single leg lunges
– Jumping squads
– Farmer carry’s
– Side step squad
– Squad to knees
– Kalf raises
– Forward jump
– Burpees
– Walking lunches

Abbs:
– Sit-ups
– Crunches
– Bicycle crunches
– Russian twist
– Side raise kettlebell
– Plank
– Side plank
– Straight arm plank
– V- sit
– V-up
– Mountain climber
– Mountain climber twisted

Chest:

– Push-ups
– Diamond push-ups
– Fist push-ups
– Bench press
– Ring press
– Rail push up
– Dumbbell press
– Dumble flies

Back:
– Beam pull-up
– Ring pull ups
– Straight bar row
– Dumble row
– Kettlebell row
– Log row
– Dumble back flies

Shoulders:
– Shoulder push-up
– Side raises dumbbell
– Front raises dumbbell
– Front raises barbel
– Rear delt flies
– Shoulder press dumbbell

Biceps:
– Biceps curl dumbbell
– Biceps curl barbell
– Ring bicep curl
– Brachialis curl