The point of the workout is that you do 8 exercises with your own weight (which are called stations here) and in each of them you do 50 repetitions. The sequence of stations is unchanged. Here’s one.

The first is a “global” exercise that involves the maximum number of muscle groups (for example, burpees). Another option is any cardio movement (say, jumping rope or running in place with a high hip lift).
The second is an exercise on the center of the body, cor. You can work your abs, obliques, or back.
The third is an exercise on the legs.
The fourth is the load on the upper shoulder girdle.
The fifth is global. You can repeat the success with the first move or take another.
The sixth is again an exercise on the core, but not from the second station. If you worked out the press there, now it’s the turn of the oblique muscles of the abdomen or back.
Seventh – legs again, and also a new movement. There was, for example, the front surface of the thigh – now there will be a back or buttocks.
Eighth – upper shoulder girdle. If at the fourth station you pumped triceps and chest, grab your back and biceps.
According to this system, you can create any program for yourself. “Exercise can be selected differently. The more difficult they are, the longer the training, – Andrey prompts. – The main thing is to strictly follow the scheme of stations. Then the blood flow will be gradually redistributed throughout the body, which is useful for blood vessels. And the pulse – to rise at the first, third, fifth, seventh stations and “rest” on the rest. It turns out interval training with the study of all muscles. Logical and convenient.
Station 1
Stand up straight: feet shoulder-width apart, hands behind your head. Get down into a squat. Make sure that the knee does not go beyond the projection of the foot.
Standing up, pull your right elbow and thigh to each other – move in one projection, imagine that you are doing this along the wall. This is 1 repetition.
Then again lower yourself into a squat, and at the exit from it, twist to the left side. Keep alternating.
Option: if it’s too hard, do half squats.
Station 2
Stand in a plank position with straight arms: arms shoulder-width apart, hands under the shoulder joints. Tighten your buttocks and abs.
Touch your right hand with your left hand.
Return to the starting position and repeat the same with the other hand. Continue to alternate sides while standing in the bar: the body remains motionless. One touch – 1 rep.
Option: you can touch your elbow with your palm (this is more difficult), or you can also touch your shoulder (higher aerobatics).

Station 3
From the “legs together” position, lower yourself into a side lunge until your thighs are parallel to the floor. Standing back, you get 1 repetition. You can do 25 times on one leg, then the same amount on the other. Or alternate limbs.
Option: a more difficult option – returning to a standing position, do not touch the floor with the working foot, leave it in the air.

Station 4
Tilt the body forward – almost to the parallel with the floor: the legs are slightly bent at the knee joint, the pelvis is laid back, the back is straight, the palms are at the knees.
Raise your straight arms forward and up – to the level of the ears.
Take your elbows back – to a right angle at the joint.
Снова верни руки в положение B, а потом опусти к коленям – в C. This is 1 repetition. Do all 50 without arching your back.

Station 5
Stand up straight with your feet together and your arms extended above your head.
Turn around 45 degrees, stepping with your right foot so that the feet are at right angles to each other. Sit in a deep squat, while lowering your arms down through your sides: at the end point, touch the floor with them. Come back to position A – that’s 1 rep.
Do the next one on the other side. Keep alternating.
Option: A more difficult option is a plie squat with a jump on the way out. When landing, the feet and palms are together.

Station 6
Lie on your back, lean on your forearms and lift straight legs at an angle of 45 degrees to the floor. Cross them so that the right one is on top.
And then the left. This is 1 repetition.
Continue to perform “scissors” without lowering the limbs to the floor.
Option: a more difficult position for performing “scissors” – hands behind the head, shoulder blades off the floor, and the back pressed against it.

Station 7
Raise your arms above your head and your right knee until your thighs are parallel to the floor.
Lean forward to touch your feet with your hands while extending your right leg back (not necessarily perfectly straight).
Return to position A. Perform 25 repetitions on one leg, then the same number on the other.
Option: if it is difficult to keep the limb on the weight all the time, in position A, attach it to the supporting one.

Station 8
Lie on your stomach, placing your palms on the floor at chest level: elbows close to the body, do not spread them apart.
Now your task is to rise up the “wave”. First lift your chest off the floor.
Then raise the pelvis – you will find yourself in the bar.
To return to the starting position, first lower your knees to the floor, and then your chest: it should touch the floor before the stomach. And here you are again. This is 1 repetition.
Option: any push-ups, the most difficult option – classic, the easiest – from the wall.