Bodyweight* if you have a milk jug, a kettlebell or a dumbbell you can use it for the squats. Anything of 5-30lb weight works.
5 ROunds for Quality
25 Air Squats (15 moderately loaded Goblet Squats/ 5 Heavy Goblet squats)
400 M Run (Run/ Jog/ Walk)
20 Sit Ups (Crunches)
15 Pushups ( Knees/ Elevate the pressing surface)
Change the reps as necessary, Run/ Jog/ walk the distance. do it for quality movment, adjust rep scheme to move with a purpose though ( the workout shouldn't take longer than 25 mins)
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