One Weight Full Body Workout

Only got one weight then go for this-

Lower

Set Weight 15-20kg+/ whatever you can back squat use that total weight

3 Sets

10-15 Full Squat weight on shoulders

SUPERSET

20 Step Ups

3 Sets

10-12 Front Lunges

SUPERSET

10-15 each Leg 1 Leg Hip Bridge

3 Sets

20 Side Jumps / Side Step Ups

SUPERSET

30 Deadlifts

Set weight 8-10kg +/ whatever you can shoulder press for 10 set at this weight

3 Sets

12 Press Ups pulse (rest after 6)

SUPERSET

20 1 Arm Row

3 Sets

8-10 Wall Walk

SUPERSET

30 DB/KB swing or Deadlift

3 Sets

15 1 Arm Up Row/ tricep Dips

SUPERSET

10-15 1 Arm Strict Press

Weight set at whatever you can Lat Raise Probably 5-10kg total

20 Curl to Press

10 Hand release press ups

20 Thrusters 1/2 Arrm, make it even if 1 weight

20 Tricep Dips

20 Lat and Front Raise (alternate between the two)