2 min wall sit

3 min burpees

30 rounds. 1 rds = 1 min

5 air squats

5 sit-ups

5 burpees

45 min cardio

1.

3 rds, 30 sec of rest

7 burpees

7 squats

20 jumping jaks

2.

Tabata 40/20 air squats, 3 rounds

3.

Tabata 40/20, rock climbers, 4 rds

4.

3 rds, 30 sec of rest

10 sit-ups

20 ahil touches 

1 min plank

5.

30 burpees.

Extra

plank 8 min min

1st part

4 rounds for time, 1 min rest

10 burpees

15 sit-ups

30 squats

10 burpees

15 hill touches

30 jumping jack

2nd part

3 rounds, 30 sec rest between them

30 sec wall sit

10 air squats

30 sec plank

30 sec rock climbers

3rd part:

Tabata 5 rounds 40/20 of bridge 

20-18-16-14... 4 - 2

sit-ups

air-squats

chair deeps

squats

rock-climbers

burpees

plank 1 min