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By @rahulko

For when the gym is closed...

Upper body

Upper Body Set 1
Pushup
15-20 reps
Diamond Pushup
5-8 reps
Parallel Bar Dips
10-15 reps
Pike Push Up
8-12 reps
Pseudo Planche Push Ups
5-10 reps
Parallel Bar Dips
10-15 reps
Horizontal Row
8-12 reps
Scapular Shrugs
10 reps

Rest 120 seconds

Upper Body Set 2
Pushup
15-20 reps
Diamond Pushup
5-8 reps
Parallel Bar Dips
10-15 reps
Pike Push Up
8-12 reps
Pseudo Planche Push Ups
5-10 reps
Parallel Bar Dips
10-15 reps
Horizontal Row
8-12 reps
Scapular Shrugs
10 reps

Rest 120 seconds

Upper Body Set 3
Pushup
15-20 reps
Diamond Pushup
5-8 reps
Parallel Bar Dips
10-15 reps
Pike Push Up
8-12 reps
Pseudo Planche Push Ups
5-10 reps
Parallel Bar Dips
10-15 reps
Horizontal Row
8-12 reps
Scapular Shrugs
10 reps

Rest 120 seconds

Upper Body Set 4
Pushup
15-20 reps
Diamond Pushup
5-8 reps
Parallel Bar Dips
10-15 reps
Pike Push Up
8-12 reps
Pseudo Planche Push Ups
5-10 reps
Parallel Bar Dips
10-15 reps
Horizontal Row
8-12 reps
Scapular Shrugs
10 reps

Rest 300 seconds

Legs

Leg Set 1
Advanced Shrimp Squats
10-15 reps
Bulgarian Split Squats
10-15 reps
Pistol Squat
3-10 reps
Squat Jumps
30-40 reps
Wall Sits
30-60 s

Rest 120 seconds

Leg Set 2
Advanced Shrimp Squats
10-15 reps
Bulgarian Split Squats
10-15 reps
Pistol Squat
3-10 reps
Squat Jumps
30-40 reps
Wall Sits
30-60 s

Rest 120 seconds

Leg Set 3
Advanced Shrimp Squats
10-15 reps
Bulgarian Split Squats
10-15 reps
Pistol Squat
3-10 reps
Squat Jumps
30-40 reps
Wall Sits
30-60 s

Rest 120 seconds

Leg Set 4
Advanced Shrimp Squats
10-15 reps
Bulgarian Split Squats
10-15 reps
Pistol Squat
3-10 reps
Squat Jumps
30-40 reps
Wall Sits
30-60 s

Rest 300 seconds

Hinge Progression
Romanian Deadlift
5-8 reps
Hinge Progression
Romanian Deadlift
5-8 reps
Hinge Progression
Romanian Deadlift
5-8 reps
Hinge Progression
Romanian Deadlift
5-8 reps

Core

Core Set 1
X-plank
60 s
Reverse Plank
60 s
Plank Shoulder Taps
60 s
Side Plank
60 s
Hollow Hold
60 s
Arch Body Hold
60 s
Frog Stance
10-30 s
Dragon Flags
3-10 reps

Rest 60 seconds

L-sit Progression
Foot-supported L-sit
10-30 s
Core Set 2
X-plank
60 s
Reverse Plank
60 s
Plank Shoulder Taps
60 s
Side Plank
60 s
Hollow Hold
60 s
Arch Body Hold
60 s
Frog Stance
10-30 s
Dragon Flags
3-10 reps

Rest 60 seconds

L-sit Progression
Foot-supported L-sit
10-30 s
Core Set 3
X-plank
60 s
Reverse Plank
60 s
Plank Shoulder Taps
60 s
Side Plank
60 s
Hollow Hold
60 s
Arch Body Hold
60 s
Frog Stance
10-30 s
Dragon Flags
3-10 reps

Rest 60 seconds

L-sit Progression
Foot-supported L-sit
10-30 s