Upper body

Shoulders, triceps, lower chest

1. Dips on the sofa / 2 chairs

Push up variations

1. Spider pushups
2. Diamond grip push ups
3. Circle Push ups
4. Jumping push ups

Side delts

1. Lateral raise with dumbbells / sling trainer / resistance bands

Rear delts

2. Bent over rear delts with dumbbells
2. Y Flies on the Sling Trainer
3. Rear shoulder with resistance band

Biceps

1. Biceps curls with dumbbells / sling trainer / resistance bands
2. Narrow grip pullups

Triceps

1. Narrow grip pushups
2. Triceps on the sling trainer
3. Triceps with resistance bands

Lower body

Athletics, strength endurance

1. Squat jumps
2. Knee up jumps
3. Jumping Lunges

Strength endurance, athletics

1. High knees
2. Lunges
3. Push up sprints

Hamstrings

1. Bulgarian split squats
2. Hamstring scale

Calves

1. Standing calf raise
2. Standing single leg calf raises

Abs

1. Leg raises on the bar
2. Leg raises
3. Leg pushes
4. Side plank rotation
5. Wiper