Stability training full body compound movements:
do 2-4 sets depending on time. rest 2 minutes between sets and 15 seconds between exercises.
Disc Squat with a double press- 45 seconds
Inverted Rows- 10 reps
Push- ups -10 reps
Reverse Lunges with dumbbell row and twist- 10 each leg
Burpee clean and press- 10 reps
Bicep/Tricep blast on stability ball- 10 each until failure
Side planks with rotations- 8,8,8
Front planks with alternating legs- 1 minute