@rorypond I'm a beginner, almost one month in, and i do this on monday wednesday friday :
Light stretch Warmup 5 minutes +
Burpees 1*15 90s rest
Squat 12kg 3*11 90s
Leg lift plank 3*35s 90s
Rows (ground level) 3*9 90s
Side plank each side 3*55s 90s
Lunges 3*15 alternate left/right 90s...