45 on, 15 off – 2x rounds 

Bikes 

Speed – 16mph (at home jump lunges) 

Speed – 18mph (at home bicycle crunch) 

Speed – 20mph (at home skaters) 

Rings 

Ring Plank 

Ring Jump Squat 

Ab Extension 

Bodyweight 

Side Plank Crunch 

Jump Rope 

Sprinter Crunch 

Dumbbells 

Woodchop (alt rounds) 

Sit up Twist 

Swings