Workout of the Week

1 minute skipping
10 pull ups (pull downs)
15 press ups
20 step ups (holding kettlebells)

Repeat X 5

Workout of the Week

500m Rower
15 reps chest press
15 reps bent over row
...
500m Rower
15 reps shoulder press
15 reps squats

Repeat 3 times.