Body Weight Workouts
**These workouts are designed with the assumption that you don't have access to any
equipment, not even a pull up bar. It's easy to travel with at least a jump rope.
Five times through
30 seconds of isometric squat hold (hips below knee crease!!)
20 squats
30 seconds hold at the top of a push up
20 push ups.
15/15 – 10x
15 sec isometric squat (hips below knee crease)
15 sec rest
15 sec air squat
15 sec rest
15/15 – 10x
15 sec plank hold (top of a push up)
15 sec rest
15 sec push ups
15 sec rest
50 Deck squats
http://www.youtube.com/watch?v=nirM1C39nss
For time
100 burpees
100 squats
Tabata mash up
20/10 x 8. Complete each exercise for 8 rounds before moving on
Push push
Sit ups - bottoms of feet together, knees splayed out to the side.
Jumping squats
Mountain climbers
AMRAP 10 Rounds: (count all reps)
30 seconds Squats
30 seconds Rest
30 seconds Double Unders
30 seconds Rest
“Run and do stuff”
Run 400m (or 2 minutes)
50 squats
Run 400m (or 2 minutes)
40 push ups
Run 400m (or 2 minutes)
30 sit ups
Run 400m (or 2 minutes)
20 4-count mountain climbers
Run 400m (or 2 minutes)
10 burpees
For 20 rounds
5 push ups
5 squats
5 situps
4x through AFAP
25 - squats
20 - sit ups
15 - push ups
10 - jumping jacks
5 - burpees
8x thru
Handstand holds for 30 seconds -AVAP
10 air squats
"Invisible Fran" - AFAP
21-15-9
air squats
push ups
5x thru for time:
10 Burpees
20 Lunges (10 each leg)
30 Handstand push-ups (adjust as needed)
40 Squats
50 Sit-ups
"Blackjack"
20-1 of sit ups
1-20 of push ups
*Do 20 sit ups followed by 1 push up; 19 sit ups followed by 2 push ups... until you do 1 sit up
followed by 20 push ups.
2 minutes
As many push ups as possible
10-9-8-7-6-5-4-3-2-1
"Invisible" thrusters (or hold a couple heavy books for weight)
Split jumping lunges (both legs = 1)
Push ups
The Deputy
50 pistols (25 each leg)
The Sheriff
100 pistols (50 each leg)
Tuck jump ladder
Do 1 tuck jump in 1 minute. do 2 tuck jumps the next minute and so on until you cannot co
Body weight Filthy Fifty
50 jumping jacks
50 situps
50 walking lunges (total steps)
50 push ups
50 tuck jumps
50 burpees
50 wind shield wipers
50 Supermans (back extensions)
50 Mountain climbers (25 each leg)
50 squats
90/90, 60/60, 30/30 (work/rest)
3x thru, count total reps
Double unders
Situps
“Super Core”
5x through
30 situps
25 Superman’s (or back extensions)
"Annie"
50-40-30-20-10
Double unders
Sit ups
100 burpees for time
150 burpees for time
Progressive burpees:
With a running clock one will complete one burpee in the first 60 seconds, then two
burpees in the second minute and three in the third and so on until failure.
Tabata run
20 seconds of running/10 seconds of stoping ("resting") until you cover the entire distance.
half mile
1 mile
2 miles
100 DU for time
5 minute handstand holds (cum.)
Kick up against a wall to hold a handstand for a total of 5 min. Come down as rest when
you need to, but try to limit the number of rests and length of rest.
Handstand holds
Get AVAP (as vertical as possible)
30 sec hold, rest
60 min hold, rest
30 sec hold, rest
90 sec hold, rest
30 sec hold, rest
2 min hold, rest
30 sec hold. pass out
25
“Clean Stuff”
100 Reps - from the ground to shoulder
Ideas – rocks used for landscaping, duffelbag full of gear, box of books, 5 gallon jug water,
bag of mulch. Use what’s around you – everyday STUFF!
L sits - 10x
10 seconds hold
10 seconds rest
For time:
50-40-30-20-10
Push-ups
Anchored Sit-ups
Squats
4 rounds of
400m run (or 2 minutes)
50 squats
2x thru for time
25 burpees
30 hollow rocks
35 push ups
40 mountain climbers
45 sit ups
50 squats
5 Rounds: 50-40-30-20-10 reps for time:
Squats
Sit ups
5 Rounds for time:
10 front squats (hold something up front or cross arms)
25 push ups
10x through
10 squat jumps (for height)
10 plyo push ups
AMRAP in 15 minutes of:
10 push ups
15 sit ups
20 lunges (total steps)
5x through of
25 mtn climbers (4 count = 1 rep)
25 sit ups
5 rounds for time
10 flutter kicks (4 count = 1 rep)
10 scissor kicks (4 count = 1 rep)
*don't drop your legs between kicks! Only after the scissor kicks can you rest
5 rounds for time
20 Double Unders (75 single)
10 Squats
10 Situps
For time
400m of lunges
Skip and Sit
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Deck of cards
Hearts--squats
Spades-push ups
Diamonds--sit ups
Clubs--walking lunge
Jokers--burpees
Values are as follows:
Numbered cards=their number
Face cards=10
Aces=11
Jokers=20
21-15-9
squats
burpees
5x through
10 Jumping jacks
10 push ups
10 squats
10 mountain climbers (each leg)
10 sit ups
15 min AMRAP
5 lunges (each leg)
10 push ups
15 sit ups
20 squats
Burpees and broad jumps
10 RFT
10 burpees
10 broad jumps
10-9-8-7-6-5-4-3-2-1
Push ups
Lunges (both legs = 1)
Squats
"Single Under Sandwich"
100 single unders
10-9-8-7-6-5-4-3-2-1
- Burpees
- Sit ups
- Squats
100 single unders
25-20-15-10-5
Invisible thrusters
Push ups
50
Invisible SDHP
Sit ups
15/15 - 10 minutes each
Hindu push ups
Hindu squats
Mountain climbers
Sit ups
Every 30 seconds for 5 minutes
5 sit ups
10 squats
3 RFT
400m run (or run for 2 min)
20 burpees
20 air squats
20 sit ups
10x through
10 push ups
10 tricep dips
10x through
10 double unders
10 push ups
5x thru
20 Single Unders
20 Squats
20 Single Unders
20 Sit ups
20 Single Unders
20 Push-Ups
20 Single Unders
20 Mtn climbers (both legs = 1 rep)
For time
100 lunges
20 min AMRAP
10 broad jumps
10 sit ups
20:10 x 8 (alternating)
Jump rope (SU or DU)
Sit ups
4 rounds for reps
Push ups, 1 minute
Sit ups, 1 minute
Rest 1 minute
3 rounds of
60 sec of hollow rocks
30 sec of rest
60 sec of Superman's
30 sec of rest
60 sec of L-sits
60 sec of rest
10x through
30 seconds - plyo push ups
30 seconds - rest
30 seconds - jumping squats
30 seconds - rest
25-20-15-10-5
Handstand push ups
Squats
5-10-15-20-25
Every 30 seconds for 5 minutes
2 push ups
4 sit ups
6 squats
*Rest the remaining time you have left.
20 min AMRAP
10m bear crawl
10 jumping squats
100m run
10-9-8-7-6-5-4-3-2-1
Squats
Push ups
Sit ups
10 min AMRAP
10 mtn climbers
10 jumping squats
10 sit ups
10 push ups
Double under ladder
5-10-15-20-25-20-15-10-5
Must be unbroken DUs before continuing to the next rung.
10 RFT
2 squats
4 push ups
6 sit ups
8 mtn climbers
10 double unders (20 single unders)
5 RFT
25 double unders
25 sit ups
5 handstand push ups
15 min AMRAP
10 squat thrusts
10 lunges
10 push ups
10 jumping squats
10-9-8-7-6-5-4-3-2-1
lunges
push ups
sit ups
double unders
5 RFT
10 air squats
10 unbroken double unders
50-40-30-20-10
Mtn climbers
Push ups
Sit ups
Lunges
10x through
1 min max push ups
1 min max lunges
1 min rest
*Count total reps
5-10-15-20-25
burpees
sit ups
25-20-15-10-5
10 min AMRAP
20 lunges
10 push ups
5 RFT
200m run
20 double unders
10 jumping squats
7 min AMRAP
10 unbroken DU
5 push ups
5x thru
20 lunges (total)
15 burpees
10 squats
5 push ups
10-9-8-7-6-5-4-3-2-1
Burpees
Pistols (R, then L)
Sit up
75
10 RFT
3 Handstand push ups
6 push ups
9 tricep dips
12 squats
4 RFT
200m run
25 double unders
25 squats
200 lunges - for time
10-9-8-7-6-5-4-3-2-1
HSPU
sit ups
squats
10 RFT
5 push ups
5 pistols - right leg
5 push ups
5 pistols - left leg
"The longest burpee"
15 min AMRAP
2 squat thrusts
4 push ups
6 squat thrusts
8 jumping squats (fingertips to the ground by heels)
10 min
30 sec sprint
30 sec lunges
10 RFT
5 push ups
10m sprint
15 jumping squats
20m bear crawl
30-25-20-15-10-5
Broad jumps
Sit ups
Jumping squats
Flutter kicks (4 count=1 rep)
200 squats for time
200 sit ups for time
15min AMRAP
15 Double unders
15 Push ups
50-40-30-20-10
Burpees
Double unders
10-20-30-40-50
100s
Push ups
Squats
Sit ups
Double unders
5 RFT
100 single unders
20 air squats
10 minutes
20 sit ups on the minute
4 RFT
400m run
20 push ups
30 double unders
200 double unders
10x through
10 flutter kicks (4-count)
10 mountain climbers (4-count)
100
25-20-15-10-5
Push ups
Pistols - R
Sit ups
Pistols - L
50-40-30-20-10
Double unders
Squats
Mountain climbers
7 RFT
7 sit ups
14 burpees
21 squats
10 min AMRAP
200m run
20 jumping squats
5 RFT
10 HSPU
20 Sit ups
30 Squats
25-20-15-10-5
Lunges
Push ups
Flutter kicks (4 count=1 rep)
20 min AMRAP
400m run
20 squats
30 double unders
4x through
25 sit ups
25 superman's
10min AMRAP
200m run
20 lunges
10 jumping squats
Tabata 20:10 x 8*
Walking lunges
Push ups
Sit ups
Sprints
*Do one round of each movement before starting round 2
100-75-50-25
Double unders
Sit ups
50-37-25-13
20 min AMRAP
10 push ups
20 Pistols - R
10 HSPU
20 Pistols - L
10 HSPU
20 Mountain climbers (4 count)
30 Push ups
40 Squat thrusts
50 Pistols (25 each leg)
60 Sit ups
70 Squats
80 Lunges (40 each leg)
90 Jumping jacks
100 Double unders
5-10-15-20-15-10-5
100m run
Push ups
Lunges
Squats
On the minute, 10 minutes
5 burpees
10 squats
Sprint the remainder of the time.
10 RFT
20 lunges
10 push ups
10 sit ups
20 Double unders
100-75-50-25
Double unders
Squats
7 RFT
7 burpees
7 sit ups
10x through
30 seconds of handstand hold
30 seconds of squats
30 seconds of rest
6x through, 1 minute each
Spiderman crawl - forward and back
Lunges
Hindu push ups
Double unders
Sit ups
1 min rest
5-10-15-20
Unbroken double unders
Unbroken push ups
Broad jumps
50-40-30-20-10
Lunges
Push ups
Sit ups
90 sec jump rope
5 Rounds, descending ladder
50 Push ups - hand release
40 Mtn climbers - 2 count
30 Squats
20 Sit ups
10 Double unders
7 RFT
7 Lunges
7 Burpees
5 RFT
30 Double unders
30 Sit ups
30 Squats
4 RFT
25 squat thrusts
25 jump touches
7 min AMRAP
5 jumping lunges - each leg
5 burpees
5-4-3-2-1
Squat thrust
Burpee
8 RFT
10 Burpees
15 Jumping alternating lunges
20 Double-unders
Rest 90 seconds
10 min AMRAP
20 Double unders
10 Sit ups
1-2-3-4-5-6-7-8-9-10
Burpees
10 Squats
*After each set of burpees, do 10 squats.
5 rounds as
Single unders - 500-400-300-200-100
Squats - 50-40-30-20-10
125
Sit ups - 20 each time
3 RFT
20 Push ups
40 Lunges (20/20)
80 Double unders
10 min AMRAP
30 Sit ups
20 Jumping split lunges
10 Push ups
10 min AMRAP
4 Burpees
8 Squats
12 Lunges (total)
Tabata x 10
Sprint
Squat
*Sprint as far as you can for 20 seconds, 10 seconds of squats. Best if done as out/back.
*No room to sprint? SUs/DUs, run in place, or jumping jacks.
*Score is total number of squats.
For time:
125 Double unders
100 Squats
75 Sit ups
50 Burpees
25 Lunges (each leg)
4 RFT
15 Push ups
21 Double Unders
20 min AMRAP
5 Push ups
10 Up-downs (think burpee with just hips touching the ground, then jump feet back up to
hands and stand up with hips fully extended)
15 Squats
20 Sit ups
10 rounds
10 Push ups
10 lunges
*Scale by rounds (5-10) or by lunges (10 total or each leg)
For 10 minutes do
30 seconds
10 Double unders - unbroken
Sit ups for the remaining time
30 seconds rest
*Scale DUs based on your ability - or do 25 SUs
Score is total sit ups.
For 10 rounds do
5 lunges - each leg
5 jumping squats
Every 30 seconds
4 rounds
2 min AMRAP
50 Squats
50 Double unders
2 min rest between rounds
30/30/30/30
seconds each of
Mountain climbers
Sit ups
Jumping squats
Rest
Repeat a total of 5-10 times
10-9-8-7-6-5-4-3-2-1
Double unders - unbroken
Squats
Push ups
*Scale DUs to the same number each round if still
learning the movement. Ex - 5, and hit that number
each round
30/30/30 sec x 10
Lunges
Double unders
Rest
*30 sec each of lunges, DUs, then rest
5 RFT
10 Burpees
30 Squats
2 min rest
10 rounds
5 Broad jumps
5 Burpees
Tabata - 20:10 x 8
Burpees
Split jumping lunges
*Alternate movements
NFT
5-10-15-20-25-30-35-40-45-50
Double unders
Push ups
2-4-6-8-10-12-14-16-18-20
5 min AMRAP
10 Double unders (UB)
5 Burpees
Rest 5 minutes, repeat.
*If you don't complete the DUs unbroken, drop the rope
and do the burpees. That round doesn't count.
For time
50 Push ups
50 Sit ups
50 Squats
5 RFT
10 Push ups
15 Sits ups
50 Double unders
7 min AMRAP
150
10 Up-dows
10 Split squat jumps/jumping lunges
*Up-downs vide0 - http://youtu.be/TET1qi9ivUI at 1:10
7 rounds
10 Burpees
20 4-count flutter kicks
30 sec rest
For time
100-80-60-40-20
Double unders
Push ups
50-40-30-20-10
15 min AMRAP
30 Double unders
20 Push ups
10 V-ups
30 rounds
For time
Pistol - right leg
Pistol - left leg
Burpee
Squat
12 min AMRAP
3 Burpees
6 Lunges (6/6)
9 Sit ups
For time
50 Push ups
800m run
50 Sit ups
800m run
50 Squats
800m run
50 Burpees
800m run
In 30 seconds,
8 walking lunges (4/4)
Sprint remainder of the 30s.
Rest 30 seconds
Repeat a total of 20 times for a 20 min workout
*Goal is to cover the same amount of distance each time.
3 RFT
50 Double unders
25 Burpees
25 Sit ups
5 RFT
20 Split squat jumps (10/10)
20 Push ups
4 Rounds
2 min AMRAP
50 Double unders
Max rep pistols
2 min rest between rounds
5 rounds,
30 sec handstand hold
30 sec hold at bottom of squat
1 mint rest, repeat a second time
For time
4 rounds
30 sec plank
30 sec hollow rock/hollow hold
30 sec rest
4 rounds
400m run
100 Double unders
4 rounds
30 sec plank
30 sec hollow rock/hollow hold
30 sec rest
For 15 minutes, do
15 sec double unders
15 sec squats
15 sec jumping lunges
15 sec rest
For 10 minutes, do
20 sec Double unders
20 sec Sit ups
20 sec rest
4 RFT
25 Sit ups
50 Lunges (25/25)
400m run
10-9-8-7-6-5-4-3-2-1
Burpees
Lunges (each leg)
50-40-30-20-10
Double unders
Lunges - each leg
5 rounds
10 flutter kicks (4 count)
10 Hand release push ups
7 rounds
10 sec L-sit
20 Sit ups
4 RFT
30 Double unders
30 Sit ups
30 Squats
For time
50 Deck squat to tuck jump
http://youtu.be/q8mqax2lF68
175
10 min EMOM
10 lunges - total
10 Sit ups
40-30-20
Tuck jump
Squat
Burpee
Sit up
20 min AMRAP
10 V-ups
15 Mountain climbers (each leg)
20 Squats
50-40-30-20-10
Lunges - total or each leg
Push ups
Squats
400m run
10 rounds
30 sec glute bridges
30 sec hollow rocks
100 squats
10 rounds
30 sec glute bridges
30 sec hollow rocks
30-20-10
Burpees
Squats
Mtn climbers - each leg
Double unders x3 (90-60-30)
4 RFT
20 HR Push ups
20 Jumping squats
20 Lunges (10/10)
200m run
10 min AMRAP
20 Double unders
10 Hand release push ups
15 squats
10 RFT
10 Hindu push ups
15 Sit ups
20 Squats
For time
800m run
100 squats
100 lunges (total)
800m run
75 squats
75 lunges
800m run
50 squats
50 lunges
800m run
25 squats
25 lunges
800m run
4 RFT
25 Push ups
50 Double unders
Tabata - 20:10 x 8
Bottom-to-bottom squats
Sit ups
*completing 20 sec work, 10 sec rest of squats, and 20/10 of sit ups = 1 round
15 min AMRAP
200m run
25 squats
50 Double unders
10 rounds
30 sec deck squats
30 sec rest
30 sec push ups
30 sec rest
4 RFT
50 squats
max rep HSPU (or handstand holds for time)
Complete all movements with little to no rest between each
5 min Hollow rocks/holds
5 min bottom of a squat hold
50 V ups
50 Lunges - each leg
100 Flutter kicks (4 count)
100 Squats
1 mile run
*Record mile time.
191