A friend in work has asked me to design him a bodyweight workout, so I thought I may as well make it into a blog post:

Session 1

Tabata Interval –
Sprints (if outside) or Squats if inside
Use a tabata interval timer, or this video:

Tabata intervals involve 20 seconds of maximum effort, followed by 10 seconds rest.
This is repeated 8 times until the timer finishes at 4 minutes.

Multidirectional Lunges* Complete 2 sets of 10 reps (5 reps on each leg)
Great for sports like MMA, tennis, football within which you have to explode forwards or sideways from different stances.

Spiderman Press ups 2 sets of 10 reps

Image Source
Press ups
2 sets of maximum reps within 1 minute.  Rest 1 minute between sets.

Plank
Maximum Duration Hold

Session 2

Tabata Interval
Sprints or Burpees

Lunge with a wood rotation / twist 2 sets of 20 reps (10 each side)

Image Source

Plank Walkouts – continuous for 1 minute (working up to 2 minutes)

180 Degree Jumps  2 sets of 20 reps*
https://youtu.be/uIXtUP1quOg

Chin ups – 2 sets of max reps
(Back exercises generally require equipment. They are important to do in order to prevent imbalances)

*Any explosive exercises are more likely to cause injury, and should be done with caution and limited volume to begin with. They can also cause muscles to tighten up, so foam roll afterwards if possible.

Carry out steady state cardio or fartlek style training on seperate days.