Workout Without a Gym

Workout Without a Gym

 

  • Run 1/2 mile 50 air squats – 3 rounds.
  • 10 push-ups 10 sit ups 10 squats – 10 rounds.
  • 200 air squats for time.
  • “Susan” Run 200mt 10 squats 10 push ups 5 rounds.
  • Sprint 200m and do 25 push ups, 3 rounds.
  • 10 Handstand push ups and a 200m run 3 rounds.
  • Tabata squats and tabata pushups.
  • 5 push ups 5 squats 5 sit ups, 20 rounds.
  • Walk 100 meters on your hands, even if it is 2 meters at a time.
  • 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
  • Invisible Fran…21-15-9 of air squats and push ups for time.
  • 10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
  • Do one air squat and take one breath, (you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
  • 3 vertical jumps 3 squats 3 long jumps – 5 rounds.
  • Handstand 30 seconds and 10 squats, 8 rounds.
  • Tabata squats.
  • 5x 400M sprints.
  • Run 400mt rest 1:30 min 8 Rounds
  • 25 pressing snatch balances each arm. No weight.
  • Run 1 mile, lunging 30 steps every 1 minute.
  • Handstand 30 seconds and 20 air squats, 5 rounds.
  • 300 air squats. For time.
  • 4x 25 jumping squats
  • 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.
  • 10 air squats every 1 minute of your 1 mile run.
  • 100 burpees for time.
  • Run 1 mile for time.
  • 10 push-ups 10 squats 10 sit ups 10 rounds.
  • 10 vertical jumps, run 400 meters, 5 rounds.
  • Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
  • Sprint 100 meters, Walk 100 meters, 10 rounds.
  • 100 push ups for time.
  • Run 1 mile for time.
  • 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
  • 50 sit-ups, 400 meter run 3 rounds.
  • 10 walking lunges, 10 push-ups, 10 rounds.
  • Tabata Squats.
  • 10 burpses, 100 mt sprint 10 Rounds.
  • “L” sit off the floor. 10 rounds of 10 seconds…if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!
  • Run 400 meters, 50 air squats. 4 rounds.
  • 10 vertical jumps (jump as high as you can, land and do it again), 10 push-ups 5 rounds
  • 10 push-ups, 10 squats, 10 rounds.
  • Handstand to Jack-Knife to vertical jump. 30 Reps.
  • Run 1,6 km with 100 air squats at midpoint, for time.
  • 7 squats, 7 burpees, seven rounds, for time.
  • Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
  • 150 burpees for time.
  • 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
  • Plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
  • 5 push ups with a 30 second plank (push up position) at the end of each 5 reps, 10 rounds. Then 3x 100m Run.
  • Handstand practice, 25 tries at free handstands, then a 1,6 km run.
  • Handstand 10 seconds jack-knife to vertical jump. 25 reps…
  • 50 air squats umbroken 5 Rounds. Rest equal amounts as it took to do each 50.
  • Run 1,6 km and do 10 push-ups every 1 minute.
  • Sprint 100m 30 squats…8 rounds.
  • 30 push ups, 30 second handstand or Plank..3 rounds.
  • 10 sit ups and 10 burpees…10 rounds-for time.
  • Handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
  • 250 jumping jacks…for time.
  • 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
  • Tabata Push-ups.
  • With eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
  • Run 1 minute, squat 1 minute 5 rounds.
  • 10 Air squat, 10 push up, 10 sit up 3 rounds for time
  • 10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.
  • Do Tabata Squats with eyes closed.
  • Bottom to Bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
  • 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
  • Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
  • Sprint 50 meters, 10 push ups. 10 rounds.
  • 50 air squats, 4 rounds. rest for 2 minutes between rounds.
  • 3x 20 tuck jumps. 3x 30 second handstands.
  • 400m run 30 air squats, 3 rounds for time.
  • 20 jumping jacks, 20 burpees, 20 air squats…3 rounds
  • Run 100 meters, 20 air squats. 10 rounds.
  • Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
  • 100 air squats 2 min. rest, 100 air squats.
  • Test yourself on a max set of push ups…tight body chest to the floor…full extension!
    If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.
  • Tabata Tuck jumps and Tabata sit ups
  • 5 pushups, 5 squats, 5 sit-ups – 20 rounds
  • Run 1,6 km e, stopping every minute to do 20 air squats.
  • 30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds
  • Air squatsx20, Burpeesx20, Push-Upsx20 – 3 rounds…for time.