EXERCISE REST TEMPO SETS REPS
BW squats transition fast 3 10
Knee push ups transition fast 3 10
BW squats transition fast 3 10
Bent over row w band transition fast 3 10
Side walks with band transition fast 3 10
Bench leg raises sitting transition fast 3 10
Front and lateral band raises transition fast 3 10
10x20sec sprint 10 sec rest fast 1 20sec.

This can be done at home or in the gym.  Only resistance bands needed.