I see many athletes and people who usually go to gym complaining about their losses (muscle, strength etc). Which seems to be unpleasant, but given my average training intensity, i could always train better and more intensive at home than in a gym. 

At the moment i am training 4 days a week, Monday, Tuesday, Thursday and Friday, with weekend allocated for recovery. 

This is for example my today training, step by step:

Dynamic warmup

30 skipping jumps

20 jumping jacks

10 squats

10 heels raises right and 10 left

10 hip raises

10 windmill forward and 10 backward

Skill progression

5 pikes

5 jumps

Full body training

6 series of

10 mountain climbers

10 jumping jacks

5 crunches 

with 30 sec rest in between. 

Core and glutes training

4 series of

10 superman

10 leg wipers

7 single leg hip raises right and 7 left

with 60 sec rest in between

10 plank switches in the end

and cooldown stretching

30 sec standing side stretch left and then 30 sec right

60 sec deep squat hold

30 sec hip stretch left and then 30 sec right

30 sec lunge stretch left and then 30 sec right

On the Intensity scale this is 3 out of 10 (as i just try to build some strength and stamina at the moment. I hope this can inspire you to try something similar at home. 

See you soon and wish you well

G.