A. Every 2 min for 30 min (5 sets)
1st
6 x Single leg Deadlift each leg +
10 x split squats each leg

2nd
8 x s arm floor press each arm +
10 x s arm row each arm

3rd
15 sec hollow hold +
15 sec arch hold +
20 sec side plank each side

You will need kettlebell or dumbbell.