EQUIPMENT FREE WORKOUTS
WORKOUTS YOU CAN DO AT HOME WITH ZERO EQUIPMENT (Jump rope optional, you can sub Jumping Jacks)
I wanted to share these workouts with everything going on. You can do most of these workouts as a family and not worry about equipment or teaching complex exercises.
Enjoy stay active, stay healthy and stay safe.
THE WORKOUTS
5 Rounds For Time:
100 Jump Rope*
50 Air Squats
*Can substitute with jumping jacks
For Time:
150 Double Under*
*Can substitute with regular jump rope or jumping jacks
AMRAP in 20 minutes of:
400 Meter Run
Max Rep Pull Ups*
*Sub w/Push Ups
For Time:
100 Air Squats
75 Sit Ups
50 Box Jumps
400 Meter Run
3 rounds for time of:
800 Meter Run
50 Back Extensions*
50 Sit Ups
*Also known as a ‘superman’
For Time:
2 Minutes Max Double Under*
2 Minutes Sit Ups
Rest 1 Minute
90 Seconds Max Double Under*
90 Seconds Max Sit Ups
Rest 1 Minute
60 Seconds of Max Double Under*
60 Seconds of Max Sit Ups
*Can substitute with regular jump rope or jumping jacks
For Time:
100 Air Squats
75 Sit Ups
50 Box Jumps*
400 Meter Run
*Can jump onto a bench, step, etc.
4 Rounds For Time:
10 Tuck Jumps
10 Push Ups
10 Sit Ups
For Time:
5k Run
10 Rounds For Time:
10 Push Ups
10 Squats
10 Tuck Jumps
5 Rounds For Time:
Handstand Hold for 1 minute
Hold the Bottom of a Squat for 1 minute
10 Rounds For Time:
100 Meter Sprint
100 Meter Walk
For Time:
100+ Push Ups
10 Rounds For Time:
100 Meter Run
20 Air Squats
For Time:
100 Push Ups
100 Sit Ups
100 Air Squats
3 Rounds For Time:
30 Push Ups
40 Sit Ups
50 Air Squats
AMRAP in 20 minutes:
5 Push Ups
10 Sit Ups
15 Air Squats
21-15-9 Rep Rounds for Time:
Walking Lunges (each leg)
Handstand Push Ups
For Time:
100 Air Squats
30 Chair Dips
75 Air Squats
20 Chair Dips
50 Air Squats
10 Chair Dips
5 Rounds For Time:
200 Meter Run
10 Air Squats
10 Push Ups
3 Rounds For Time:
200 Meter Run
25 Push Ups
3 Rounds For Time:
10 Handstand Push Ups*
200 Meter Run
*Sub Handstand Hold for 30-60 Seconds or w/Push Ups
20 Rounds For Time:
5 Push Ups
5 Air Squats
5 Sit Ups
AMRAP in 20 minutes:
5 Handstand Push Ups*
10 Pistols**
*Sub Handstand Hold for 30-60 Seconds or w/Push Ups
**Single Leg Squats – Sub 20 Air Squats
Annie 50-40-30-20-10 for Time:
Double Under*
Sit Ups
*Can substitute with regular jump rope or jumping jacks
10-9-8-7-6-5-4-3-2-1 for Time
Sit Ups
*100 Meter Sprint Between Sets
50-40-30-20-10 for Time:
Jump Rope
Push Ups
For Time:
Burpees*
*Pick a number between 50-200
For Time:
800 Meter Run
50 Air Squats
50 Sit Ups
For Time:
1 Mile Run
100 Push Ups
200 Air Squats
1 Mile Run
21-15-9 for Time:
Handstand Push Ups
Chair Dips
Push Ups
*Sub Handstand Hold for 30-60 Seconds
For Time:
21 Push Ups
42 Air Squats
15 Push Ups
30 Air Squats
9 Push Ups
18 Air Squats
For Time:
400 Meter Walking Lunges
6 Rounds For Time:
10 Push Ups
10 Air Squats
10 Sit Ups
5 Rounds For Time:
3 Tuck Jumps
3 Squats
3 Broad Jump
8 Rounds For Time:
Handstand 30 seconds
10 Air Squats
10 Rounds For Time:
10 Push Ups
100 Meter Run
10 Rounds For Time:
10 Push Ups
10 Air Squats
8 Round Tabata:
Air Squats (or other movements on this list)*
*20 seconds on 10 seconds rest
For Time:
800 Meter Run
100 Air Squats
800 Meter Run
7 Rounds For Time:
7 Air Squats
7 Burpees
5 Rounds For Time:
50 Air Squats
*Rest 1:1 ratio per round
For Time:
100 Jumping Jacks
75 Air Squats
50 Push Ups
25 Burpees
5 Rounds For Time:
Run for 1 minute
Air Squat for 1 minute
3 Rounds For Time:
10 Air Squats
10 Push Ups
10 Sit Ups
For Time:
250+ Walking Lunges*
*Scale as needed
3 Rounds For Time:
20 Jumping Jacks
20 Burpees
20 Air Squats
For Time:
Run 400 meters
50 Air Squats
Run 400 meters
50 Push Ups
Run 400 meters
50 Sit Ups
Run 400 meters
For Time:
80-60-40-20 Reps of Air Squats
40-30-20-10 Reps of Sit Ups
20-15-10-5 of Handstand Push Ups
*Complete 80 Air Squats, 40 Sit-Ups, 20 Push Ups and cycle back through.
For Time:
50 Walking Lunges
800 Meter Run
50 Walking Lunges
For Time:
30 Handstand Push Ups
40 Jump Squats
50 Sit Ups
60 Squats
70 Double Under*
*Can substitute with regular jump rope or jumping jacks
For Time:
1 Mile Run
30 Step Lunge Every Minute
5 Rounds For Time:
30 Second Handstand Hold
20 Air Squats
For Time:
Burpees*
*Pick a number between 50-200
10-9-8-7-6-5-4-3-2-1 For Time:
Burpees
Sit Ups
3 Rounds:
50 Sit Ups
400 Meter Run
10 Rounds For Time:
10 Walking Lunges
10 Push Up
10 Rounds For Time:
10 Burpees
100 Meter Run
For Time:
1 Mile Run
*10 Push Ups On The Minute, Every Minute
For Time:
1 Mile Run
8 Rounds For Time:
100 Meter Run
30 Air Squats
10 Rounds For Time:
10 Sit Ups
10 Burpees
For Time:
250+ Jumping Jacks
4 Rounds For Time:
400 Meter Run
50 Air Squats
3 Rounds for Time:
400 Meter Run
50 Air Squats
25 Push Ups
For Time:
1000 Meter Run
100 Air Squats
50 Push Ups
3 Rounds For Time:
800 Meter Run
50 Air Squats
10 Rounds For Time:
10 Push Ups
10 Sit-ups
10 Air Squats
21-15-9
Air Squats
Push Ups
Handstand Hold:
Hold a Handstand For 5 Minutes*
*Rest as needed
AMRAP in 20 minutes:
10 Bench Dips
10 Box Jumps*
10 Walking Lunges
*Can jump onto a bench, step, etc.
For Time:
60 Push Ups
400 Meter Run
40 Push Ups
800 Meter Run
20 Push Ups
1 Mile Run
For Time:
Air Squats*
*Pick a Number Between 100-500
10-9-8-7-6-5-4-3-2-1 for Time:
Burpees
Push Ups
Sit Ups