No equipment, no excuses!
For a list of exercises and their explanations VISIT HERE
1. 2 minute max push ups
1 minute break
2 minutes max sit ups
1 minute break
2 minute max squats
2. Run 5 minutes turn around and go back in less than 5 minutes
21 vertical jumps (2 feet above your reach)
21 pushups
15 each
9 each
Repeat the run…5 min out less then 5 back.
3. Five rounds of
Lunge 20 steps
20 squats
10 pushups
4. 10x 100meter run sprint
Rest 1 minute between efforts
5. ten rounds of
10 burpees
10 situps
6. Do
25 squats 5 pushups
20 squat 10 push ups
15 squat 15 pushups
10 squat 20 pushups
5 squat 10 push ups
7. Run 1 mile
100 situps
100 super mans
Run 1 mile
8. Tabata (20 seconds of work 10 seconds of rest 8x)
Tabata squats
Tabata pushups
Tabata situps
Tabata press anything over head (even just your arms)
9. Five rounds
50 step ups or box jumps /10 burpees
10. Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups
11. Ten rounds
:30 second squat jump
:30 second rest
12: How many rounds in 20 minutes
5 pushups
10 sit ups
15 squats
13. Bottom to bottom tabata squats
20 second of work and 10 seconds of a squat hold
Run 1 mile
14. How many rounds in 10 minutes
3 Burpees
4 pushups
5 squats
15. 40-30-20-10 reps of walking lunges and pushups
16. 10 rounds for time of: 100 meter sprint and 10 burpees
17. 4 rounds for time of: 1/2 mile run and 50 squats
18. 10 push-ups 10 sit ups 10 squats – 10 rounds.
19. 200 air squats for time.
20. Run 200m 10 squats 10 push ups 5 rounds.
21. Sprint 200m and do 25 push ups, 3 rounds.
22. Handstand push ups and a 200m run 3 rounds.
23. 5 push ups 5 squats 5 sit ups, 20 rounds.
24. Walk 100 meters on your hands, even if it is 2 meters at a time.
25. Run 1 mile for time.
26. Do 10 burpees take 10 breathes, ( you can breath all you want
while you do the burpees) do 9 and take 9 breaths etc…down to 1.
27. Handstand 30 seconds and 10 squats, 8 rounds.
28. Tabata squats.
29. 5x 400M sprints.
30. 10 X 100 m dash.
40. 25 pressing snatch balances each arm. No weight.
41. Run 1 mile, lunging 30 steps every 1 minute.
42. 4 rounds for time of 25 jumping squats, 25 sit ups
43. 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.
44. 10 air squats every 1 minute of your 1 mile run.
45. 100 burpees for time.
46. 100 push ups for time.
47. 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.
48. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
49. 10 walking lunges, 10 push-ups, 10 rounds.
50. 7 squats, 7 burpees, seven rounds, for time.
51. Run 1 mile, plus 50 squats-for time.
52. 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
53. 50 air squats x 5. Rest equal amounts as it took to do each 50.
54. Run 1 mile and do 10 push-ups every 1 minute.
55. Sprint 100m 30 squats…8 rounds.
56. Tabata Push-ups.
57. 30 second handstand against a wall, followed by a 30 second static
hold at the bottom of the squat. 5 rounds.
58. 100 air squats 3 min. rest, 100 air squats.
59. Test yourself on a max set of push ups..
60. 50 burpees for time.
61. run 200 meters, 50 squats, 3 rounds