https://www.healthsuperclub.com/nitro-strength/

[Debra Womac]

Nitro Strength Stand facing the stepper (or item that will successfully replace it). (b) Start running on him like a sprinter - work your arms hard and raise your knees high. Aim for 50 reps (25 per leg). If it's difficult to count in such conditions, just act for 30-45 seconds. (a) Stand straight, feet slightly wider than shoulders. Hands together or very close together, arms bent at the elbows. Go down to the squat until your thighs are parallel to the ground. (b) Stand up and immediately kick the kick to the side with your right foot. Return to the start, repeat to the other side. It's one repetition. (a) Again - a chest can be anything you consider a chest. Like in childhood, right? Stand facing her and go down to the half-squat. (b) Helping yourself with your arms, jump onto the chest, landing on your knees. Straighten up. Get down (don't jump!). Repeat. (a) Grab the skipping rope (preferably one with a load in the hands) and stand up straight. (b) Start jumping with both feet, pulling your toes as far as necessary from the ground. 

https://www.healthsuperclub.com/nitro-strength/