I was still incredible sore from the BW/KB workout I did wednesday, so instead of my schedule 4.5 miles run, I went for an easier workout

Turbulence Training  Body Weight 100 workout

20 Prisoner Squats


20 Pushups

10 Jumps

10 Inverted Rows

20 Forward Lunges (10 reps per side)

15 Close-grip Pushups

5 Chin-ups or Inverted Rows

added some 1 legged and abs workout ala Zuzana

Today Workout, a modified workout by Debbie S @ www.videofitness.com a combination of KB Swings and Zuzana's Bodyweight 100 workout. Using 16kg KB

20:33 mins (1.2 miles) on the Elliptical to warmup then 

Kettlebell and BW 100 workout

20 Prisoner Squats
20 Kettlebell Swings

20 Push Ups
20 Kettlebell Swings

10 Squat Jumps
20 Kettlebell Swings

10 Inverted Rows
20 Kettlebell Swings

20 Bulgarian Split Squat-10 each leg
20 Kettlebell swings

15 Close Grip Pushups
20 Kettlebell swings

5 Chin Ups
20 kettlebell swings

took 15:34 definitely out of shape, excellent workout