30 Minutes thats all you need here you go no excuses:
Squat with bar plus 5kg on each side 3 X 12 (DEEP SQUAT)
Bent over row with bar 3 X 12 (elbows close work your back muscles)
Deadlifts with bar 3x 10 (move slowly don't rush slide bar down the leg to shin)
Bench press (haven't done this in awhile) 3 x 12 30kg
Skipping 3 x45 seconds
Deep squats with DB press ups 3 x12 6kg
Core: Leg lowers, I min Plank & bicycles
Next week its back into my weights/resistant/trx workout lots to come. X