Warm up: Bring Sally up 1/2 of the song Overhead squats (Barbell) 1/2 of the song Burpees Tabata 1: Mountain climbers/Superman Tabata 2: Good mornings (Barbell/KTB)/Plank hold Tabata 3: OVH squats (30/15Kg) Tabata 4: Russian twist/L-Barbell shoulder press Tabata 5: Triceps curls (20-30Kg)/Push ups Tabata 6: Bench press or floor press (20-30Kg DB)/One arm bent row (20-30Kg DB) Tabata 7: Airdyne or Row/ Bandy side steps Tabata 8: Box jumps