100 WORKOUTS

20
Apr

100 WORKOUTS

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

That’s all for now! Use these workouts when you’re traveling, unable to make it to the gym, or just looking for activities you can do at home – enjoy!