No Equipment

No Equipment Timer 1 27min 30s (English)
8 Intervals, 2 Cycles, 35s Worktime, 20s Resttime, 1min 30s Break, 8min Warmup, 4min Cooldown,
Burpees with jumps, Rowing, Superman, Side V ups, Close grip push ups, Flutter kicks, Jumping lunges, Plank with spinal rotation

No Equipment Timer 2 36min 20s (English)
14 Intervals, 2 Cycles, 35s Worktime, 15s Resttime, 1min 30s Break, 8min Warmup, 4min Cooldown,
Half burpees, Rowing, Superman, Close grip push ups, Jump squats, Side V ups, Archer push ups, Flutter kicks, Rotating side plank with leg pull, Jumping lunges, Military press, Side plank with crunch, Superman with rotation, Plank up and down

No Equipment Timer 3 36min 20s (English)
14 Intervals, 2 Cycles, 35s Worktime, 15s Resttime, 1min 30s Break, 8min Warmup, 4min Cooldown,
Burpees with jumps, Rowing, Superman, Side V ups, Close grip push ups, Flutter kicks, Jumping lunges, Plank with spinal rotation