2 Rounds:
20 Bicycles
10 Leg Extensions
20 High Knees
...Then...
6 1-Leg Mountain to Warrior 3 Transitions (R)
6 1-Leg Mountain to Warrior 3 Transitions (L)
No Equipment Needed: Bodyweight
10-8-6-4-2:
Ground to Jump and Touch
** after each set, complete: 2 Rounds:
3 Burpees
6 Mountain Jumps
3 Squatting Tuck Jumps
No Equipment Needed: Bodyweight
5 Minutes:
4 Down and Ups
4 High Plank to Forearm Plank Transitions
8 Triple Hop Lateral Twists
5 Minutes:
4 Single Leg Glute Bridge (R/L)
8 Sit-ups
20 Narrow Mountain Climbers
Bodyweight: No Equipment Needed
BODY BUILDING DAY:
10 Shrimp Squats (R/L)
10 Messier Squats w/ hands clasped behind the head)
10 x (2 Forearm Plank Body Saws + 1 Slow Forearm Plank Knee to Elbow) (R/L)
30 High Knees
Bodyweight Workout: No Equipment Needed
15-10-5:
Back Extensions
Burpees
... 5-10-15:
Unloaded Russian Twists (feet elevated)
Crunches
Bodyweight: No Equipment Needed
2 Rounds:
2 Minutes:
12 Back Extensions
6 Push-ups
24 Down Dog Butt Kicks
2 Minutes:
12 Lizard Twists
6 Glute Bridges
24 Flutter Kicks
1 Minute: Lunges
No Equipment Needed: Bodyweight Workout
"The March"
2 Rounds:
1 Minute:
Max Burpee Rocket Jumps
4 Minutes:
10 Lunges w/ hands clasped behind head
10 Lateral Lunges w/ hands clasped behind head (R)
10 Lateral Lunges w/ hands clasped behind head (L).
*Each time the hands come down from behi...
No Equipment Needed: Bodyweight Workout
2 Rounds:
10 Back Extensions
10 Down and Ups
10 Triple Hop + Lateral Twist
30 Bicycles
Bodyweight: No equipment Needed
4 x Tabata Squats
4 x Tabata Push-ups
2 Minutes:
8 Leg Extensions
8 Glute Bridges
8 Ground to Jump and Touch
4 x Tabata Push-ups
4 x Tabata Squats
5 Push-ups
10 Ground to Jump and Touch
15 Air Squats
**EMOM – 2 Burpee Tuck Jumps
Bodyweight Only | No Equipment Needed | Strength + Yoga + HIIT 30 Minute Workout | Free Workouts
Compound Interest: 2 Minutes: Max Air Squats (every 30 seconds: complete 8 Jumping Lunges), 2 Minutes: Max Push-ups (every 30 seconds: complete 3 Burpees), 2 Minutes: Max Sit-ups (every 30 Seconds: ...
5 rounds:
1 Minute: 1 Burpee + 1 Double Hop Lateral Twists each side
1 Minute: 1 Burpee, 10 High Knees
BW: 20 Seconds: Shoulder Taps, 20 Seconds: Reach Backs, 20 Seconds: Bicycles, 20 Seconds: Unloaded Russian Twists (feet floating) ... 1 Minute: 1 Minutes: Air Squats, 1 Minute: Glute Bridges (1), 1 Minute: Glute Bridges, 1 Minute: Sit-ups (2), 1 Minute: Sit-ups, 1 Minute: Air Squats (3)
No Equipment Needed | HIIT | Full Body Group Fitness Class | Workouts for Everyone
2 Rounds: 3 Minutes: 6x 1 Push-up + High Plank Swimmer (R/L), 6 Mountain Jumps, 6x 2 Glute Bridges, 4 Crunches (hands across chest) ... 1 Minute: 2 Burpees, 4 Air Squats ... 1 Minute: Skater Jumps
No Equipment Needed: Bodyweight Workout
2 Rounds:
30 Seconds: Shoulder Taps
30 Seconds: Forearm Plank Leg Lifts
8 Tabata Intervals:
Air Squats (Round 1)
Bicycles (Round 2)
No Equipment Necessary | Complete Full Body Workout | Cardio Intensive Training | Bodyweight
50 Ground to Jump and Touch * EMOM - 6 Jumping Lunges ... then ... 50 Sit-ups * EMOM - 5 Push-ups ... then 50 Narrow Mountain Climbers
Bodyweight Full Body Blasting Workout | Cardio Intensive | Interval Training | Workouts for Everyone
2 Rounds: 1 Minute at each station: Jump Switches, Sit-ups, Push-ups, Lunges, Burpees
No Equipment Needed: Bodyweight Workout
16-12-8:
Curtsey Lunges (alternating sides)
Leg Extensions
... then ...
8-12-16:
Side-Plank to Side-Plank Transitions
Squat Jumps
... then ...
10 Tuck Jumps
Bodyweight Workout. No Equipment Needed
2 Rounds
1 Minute of each:
Lunges
Sit-ups
Air Squats
Push-ups
Ground to Jump and Touch
2 Rounds:
1 Min: Layback Around The Worlds
1 Min: Hollow Floor Press
1 Min: 2 Jumping Lunges + 1 Air Squat Complex
2 Min: 6 Hang to OH, 6 Thrusters
Equipment Needed: A Torpedo or Medium Weights
2 Rounds: 1 Minute of each: Swings, Torpedo Toe Touches, Front Squats, OH Torp Jacks, Ground to Jump and Touch
No Equipment Needed: Bodyweight Workout
2 Rounds:
3 Minutes:
12 Shoot Throughs
6 High Plank to Forearm Plank Transitions
12 Curtsey Squats (alternating)
6 Single Leg Glute Bridges (R/L)
Then
30 Seconds:
Push-ups
30 Seconds:
Jumping Jacks
1 Minute:
Burpees
No Equipment Needed: Bodyweight Workout
"Bodybuild: 2 Rounds of Superset: Tempo Push-ups: 8-12 Reps (30x1), Slow 1-leg Mountain to Warrior 3 Transitions: 4 Reps per leg ... then ... 2 Rounds of Superset: Lateral Lunges: 16-20 reps (alternating sides w/ hands clasped behind head), Tempo Body Saws...
No Equipment Needed: Bodyweight Workout
Cardio:
For 5 Minutes:
2(+2) Tuck Jumps
12 Gorilla Sweeps
2(+2) Sit-ups
...then...
For 5 Minutes:
10 OH Jumping Lunges w/ hands clasped behind head
20 Narrow Mountain Climbers
30 Jump and Touch
