Equipment needed:
Jump Rope
Dumbbells

30 seconds on/30 seconds off
3 rounds
2 minutes rest between rounds

Circuit:
Jump Rope
Renegade Rows
Jump Squat
Split Jumps
Man Makers

Equipment needed:
Kettlebell
Dumbbells
May need for subs: a decently heavy kettlebell or giant band

30 seconds on/30 seconds off
3 rounds
2 minutes rest between rounds

Circuit:
Renegade Rows
Goblet Squat
Push Ups
KB Swing (or Banded Pull Throughs)
DB Push Press

Equipment Needed:
Box or step
Slam Ball

30 seconds on/30 seconds off
3 rounds
2 minutes rest between rounds

Circuit:
Box Mountain Climbers SUB: CONTINUOUS BODYWEIGHT SQUAT
Plank Ups
Box Jumps SUB: DB ROMANIAN DEADLIFT
Box Plyo Push Ups
Alternating Step Ups SUB: LOW TAPS TO BENCH SQUATS

30 seconds on/30 seconds off
3 rounds
2 minutes rest between rounds

Circuit:
Skater Hops SUB: Banded Squats
Push Press
Plyo Step Ups SUB: KB Swing
Incline Push Ups
Frog Jumps SUB: Banded Stay Low Squats

Equipment needed:
Jump Rope
Trap Bar (can sub with Kettlebells or Dumb Bells)

30 seconds on 30 seconds off
3 rounds
2 mins rest between rounds

1. Jump rope. SUBSTITUTE: Bodyweight Calf Raise Pulses from Floor
2. Double overhead Carry
3. Trap Bar Deadlift (sub with KB or DB)
4. Trap Bar Farme...

30 seconds on | 30 seconds off
Rest 2 minutes between rounds
3 total rounds

Frog Jumps. SUBSTITUTE: Banded Squats
Triceps Push Ups
Split Jumps. SUBSTITUTE: Stay Low Banded Squats
Plank Shoulder Taps
Single Leg Pogo Jump. SUBSTITUTE: Bodyweight Calf Raise Pulses from Floor
Plyo Push Ups

Continuous Goblet Squat
Triangle Push Up
Single Leg Deadlift. SUBSTITUTE: DB Romanian Deadlift
Walking Push Ups
DB Lunge. SUBSTITUTE: 1 1/4 Banded Goblet Squats
Renegade Row

KB Snatch
Split Jumps. SUB: BANDED BODYWEIGHT SQUATS
Man Makers
Frog Jumps. SUB: STAY LOW BANDED SQUATS
Push Ups
Skater Hops. SUB: BANDED SIDE STEPS

2 Rounds: (20 Seconds Rest After Each)
KB Swing x10 (hip hinge power)
KB Pushup x10 (horizontal push)
Weighted Reverse Lunges x10/side (hip hinge). SUB: DB SUMO SQUAT X20
Bent Over KB or DB Bilateral Row x10 (horizontal pull)
Plyo Step Up x20 (quads power). SUB: BANDED BODYWEIGHT SQUATS X20
KB S...

3 Rounds, 30 seconds rest after each exercise, 2 mins rest between rounds
Jump Squats. SUB: BANDED BODYWEIGHT SQUATS
Plyo Push Ups (or regular)
Split Jumps. SUB: STAY LOW BANDED SQUATS
Triceps Push Ups
Kettlebell Swing
KB Snatch

Do each exercise consecutively with 30 seconds rest between exercises, 3 rounds, 2 mins rest between rounds

Jump Rope x30 seconds. SUB: Calf Raise Pulses from Floor x 30 seconds
Walking Push Ups 10 each way
Split Jumps on Step x20. SUB: Banded Bodyweight Squats X20
Man maker x5
Continuous Gobl...

30 seconds on, 30 seconds off, 2 mins rest between rounds, 3 rounds
Plyo Split Lunge on Step. SUB: Continuous Bodyweight Squat
Medicine Ball Slams
Box Jumps or Jump Squats. SUB: Kettlebell Swing
Push Up or Plyo Push Up
Bench Hop Over Squats. SUB: Banded Squats with 3 Abductions
Overhead Toss....

TABATA: 4 exercises. 4 rounds.
1 round is 4 minutes. You'll do the same exercise for 4 mins.
Each round is 20 seconds on, 10 seconds off.
1 minute rest after each round.
20 mins total workout.

Exercise 1: Goblet Squat (or bodyweight)
Exercise 2: Push Ups (elevate hands when it becomes too diffic...