Legs

1.  Squats
   1. Aim for 50-100 reps in as few sets as possible
   2. Can change foot placement and work on improving depth throughout
2. Lunges
   1. At least two sets of 12 reps per leg, aka 24 total steps if walking lunges
   2. E.g., walking lunges, step forward/backwards, up/down box
3. Alternating mountain climbers
   1. Two sets of 20 reps each leg minimum
   2. Harder as lower to the floor, from press-up position on hands, to elbows on bench, then floor
4. Hip thrusts
   1. 3 sets of 8-12 reps
   2. Vary through back on floor vs on raised on back, or single vs dual leg
5. Box jumps
   1. 20 in as few sets as possible
   2. Can add reps, and increase box height. Try jumping from single vs dual leg

Core

1. Superset 1- no rest between
   1. Mountain climbers- 20 reps per leg
   2. Plank- as long as possible
2. Handing knee raise
   1. Two-three sets of 6-10 reps twice a week ideal
   2. Ideally keeping legs bent at 90º throughout
3. Russian twist
   1. Bum is only point of contact with floor- raise feet also if possible
4. Lying straight leg raise
   1. Sit on hands if need aid

Upper

1. Dips- 3x10+
   1. E.g., off the end of sofa
2. Wide-grip flat press-ups- 2x8-10
   1. Can perform on knees if too tough
3. Close-grip press-ups- 2x8+
   1. Hands up on bench or counter to make easier
4. Ideally pull-up bar/make-shift inverted row
   1. Dante Trudel specialty-https://tinyurl.com/4s8fcse9
   2. Can place general pole between two chairs etc to make similar set-up