Work

For Quality:

4 Minutes on any machine
40 Sit-ups
40 Russian Kettlebell Swings

3 Minutes on any machine
30 Sit-ups
30 Russian Kettlebell Swings

2 Minutes on any machine
20 Sit-ups
20 Russian Kettlebell Swings

1 Minutes on any machine
10 Sit-ups
10 Russian Kettlebell Swings

Home Gym

Same as above, sub kettlebell for single dumbbell Russian swings or barbell high hang power cleans