No Equipment Needed: Bodyweight Workout

Circuit:

2 Rounds:

30 Seconds: Single Leg Glute Bridge (R)
30 Seconds: Single Leg Glute Bridge (L)

30 Seconds: Sprinter Row Twist (R)
30 Seconds: Sprinter Row Twist (L)

1 Minute: Sit-ups

30 Seconds: Staggered Squat (R)
30 Seconds: Staggered Squat (L...

No Equipment Needed: Bodyweight Workout

Upper Body Overload Day:

18-15-12-9-6-3:
Push-ups
Unloaded Torp Jacks
Hovering Reaches
Shoot Throughs

No Equipment Needed: Bodyweight Workout

2 Rounds:
2 Min:
20 Narrow Mountain Climbers
10 Tuck Jumps

2 Min:
8 Single Leg Glute Bridges (R/L)
8 x 1 High Plank to Forearm Plank
2 Knee Slides (R/L)

1 Min:
12 High Knees
3 Ground to Jump and Touch

No Equipment Needed: Bodyweight Workout

2 Cycles:
4 Intervals:
Tabata Narrow Mountain Climbers (hold one knee up to the nose in alternating rest windows)

Then

3 Minutes:
8 Crossover V-Ups (touch right foot to left hand and left foot to right hand) (4 per leg)
12 Leg Extensions
16 Bicycles
20 F...

No Equipment Needed: Bodyweight Workout

2 Rounds:

1 Minute at each station:
Plank, Push-ups
Hinge Jumps
2 Good Mornings + 8 Butt Kicks
Triple Hop Lateral Twists

No Equipment Needed: Bodyweight Workout

2 Rounds:
16 Russian Twists
8 Side Plank Transitions
8 x (2 Push-ups + 4 Jumping Lunges)

Then

2 Rounds:
3 (SLOW CONTROLLED) Good Mornings
6 Supermans
9 Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

10/1 - 9/2 - 8/3 ... 3/8 - 2/9 - 1/10:
Thrusters/Snatches (alt. arms)

*** On minutes 4, 8, 12, 16: 7 Tuck Jumps

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

90 Seconds:
12 Bicycles
4 Sit-ups

3 Minutes:
21 Jumping Jacks (fully extended elbows clapping overhead and behind the back)
15 Air Squats
9 Hand Release Push-ups

1 Minute:
Crunches

3 Minutes:
21 Jumping Jacks (fully extended elbows clapping overhead and...

No Equipment Needed: Bodyweight Workout

2 Rounds:
10 Back Extensions
10 Down and Ups
10 Triple Hop + Lateral Twist

30 Bicycles

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

3 Rounds:
10 Jumping Jacks
3 Burpees

2 Rounds:
10 Jump and Touch
5 Ground to Jump and Touch

1 Round:
10 Unloaded Lunge Twists
5 Sprinter Jumps (R/L)

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: 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

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

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

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:
30 Seconds:
High Knees

2 Minutes:
10 Mountain Jumps
10 Toe Touches

30 Seconds:
Jumping Jacks

2 Minutes:
10 Mountain Jumps
10 Toe Touches

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

Bodyweight Workout: No Equipment Needed

30 Seconds: Russian Twists
30 Seconds: Ground to Jump and Touch
30 Seconds: Hovering Shoulder Taps
30 Seconds: Layback Overhead Sweeps

... then ...
1 Minute: Skaters

... then ...
2 Minutes: 3 Push-ups + 3 Mountain Jumps

Bodyweight Workout: No Equipment Needed

3 Rounds:

1 Minute:
4 Single Leg Glute Bridges (R/L)

2 Minutes:
12 Lunges
4 Burpees

20 Seconds: Fast Feet

No Equipment Needed: Bodyweight Workout

Bodyweight:

2 Cycles:
4 Intervals:
Tabata Narrow Mountain Climbers (hold one knee up to the nose in alternating rest windows)

Then

3 Minutes:
8 Crossover V-Ups (touch right foot to left hand and left foot to right hand) (4 per leg)
12 Leg Extensions
16 ...

Bodyweight:

2 Rounds:
1 Minute at each station:
Plank
No Equipment Needed: Bodyweight Workout

Push-ups
Hinge Jumps
2 Good Mornings + 8 Butt Kicks
Triple Hop Lateral Twists

No Equipment Needed: Bodyweight Workout

EMOM - 10 Minutes: 4 Tuck Jumps ... in the remainder of each minute complete max reps alternating between: Sit-ups/Air Squats/Skaters