SHORT ON TIME AND NEED A WHOLE BODY SMASH?

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 THE BODY WEIGHT SMASH (15 MINS)

No equipment required 

3 ROUNDS WITH 90secs REST

Reverse Lunge to Knee-Tap: x8 each side

Spiderman Push-Up:  x10

Skater Jumps: x20

Dip-to-toe-tap: x20

Lunge Switches: x10 each side

Criss-Cross (x6) to Up-&-Outs (x3) X3

Side Plank Pulse to Knee Raise: x10 each side

Supermans: x12

16 MIN TRX WORKOUT (ADVANCED)

Pistol Squats: x10/10

Oblique Crunch Push-Up:  x10

Pull-Up: x10

Pike Extension: x10

Alternate Hamstring Raise: x20

Row-Tricep Extension: x8

Jump Squats: x20

Target: 3 rounds in under 16 mins

20 MIN

MEDICINE BALL HIIT WORKOUT

Squat to Press: x15

Squat Woodchops: x10/10

Reverse Oblique Lunge: x10/10

Alternate Forward Lunge Twist: x20

Slams: x15

Russian Twist: x30

Alternate Push-Ups: x10

Lying Full Crunch: x15

Scorpions: x20

Target: 3 rounds in under 20 mins

20 MIN KETTLEBELL HIIT

Single Leg Romanian Deadlifts: x10/10

Squat Rockers: x15

Bent-Over Wide Rows: x15

Double Swing with Chest Press: x15

Sit-Ups (Turkish Get-Up Style): x10/10

Squat into Lunges: x20

Squat to Overhead Press: x10

3 circuits, 2 mins rest between each