It consists of the following exercises:

Perform the exercises back-to-back with 60-120 seconds of rest in between. After finishing the last one, rest for a few more minutes and start again. Do three rounds.

Stand in a prone position. Bring the body back, bend the legs, straighten the arms from the shoulders to the hands. Swing forward again, placing the left foot next to the left brush. Take your right hand off the floor and keep it bent next to your chest.

Bring your right leg forward and straighten it. Then put it back again and return to the stop lying down. Repeat from the beginning only now in the other direction.

Perform a push-up and hold at the bottom point. Extend one arm forward - the palm should be facing down. Put it back and straighten it. Repeat the same on the other side.

Stand in a lying position, then bring the pelvis back and straighten the legs and arms so that the body resembles the letter "L", this is the starting position. Keeping it, bend your arms and go into push-ups from top to bottom. After touching the floor with your chest, bend your back and straighten your arms, keeping your pelvis close to the floor. Return to the starting position and repeat.

Stand in a prone position, lower into a push-up and hold at the bottom. Swing back, dropping your elbows to the floor, then come back up and finish the push-up.

Share your training impressions in the comments. Were you able to perform the required number of repetitions?