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 Lunges
1 Minute Burpees

No Equipment Needed: Bodyweight Workout

5-4-3-2-1:
Push-up
Unloaded Kneeling OH Press (double reps)
... then ...
10-8-6-4-2:
Mountain Jumps
Squat Jumps
... then ...
25-20-15-10-5:
High Knees
Jump and touch

No Equipment Needed: Bodyweight Workout

2 Rounds:
12 Tidwells
12 Triple Hop Lateral Twists
12 Half burpee + 2 Squat Jumps

2 Rounds:
12 R-Leg Plyo Jump
12 L-Leg Plyo Jump
12 Jump Switches

...THEN...
20 Ground to Jump and Touch

No Equipment Needed: Bodyweight Workout

3 Rounds:

30 Seconds: Hovering Shoulder Taps
30 Seconds: Mountain Jumps
30 Seconds: Supermans

1 Minute 50 Seconds: 3 Tuck Jumps, 8 Air Squats, 12 Narrow Mountain Climbers

No Equipment Needed: Bodyweight Workout

7 Lateral Lunges (R)
7 Lateral Lunges (L)
20 High Knees
7 Squat Jumps
7 Ground to Jump and Touch
20 High Knees
**on minutes 3-6-9: stop and complete 5 Burpees before resuming

No Equipment Needed: Bodyweight Workout

EMOM -
4 Minutes:
8 Forearm Plank Swimmers (R Leg + L Arm Extensions etc.)

**for the remainder of each minute: Max High Knees**
1 Minute: Max Air Squats

EMOM - 4 Minutes: 8 Mountain Jumps
**for the remainder of each minute: Max Bicycles**
1 Minute: Ma...

No Equipment Needed: Bodyweight Workout

5 Burpees
10 Push-ups
15 Squat Jumps
20 Ground to Jump and Touch
25 High Knees
30 Jump and Touch

...work as far up the ladder as possible in 1 minute, then start over and go for 2 minutes, then again for 3 minutes, then finally for 4 minutes.

No Equipment Needed: Bodyweight Workout

2 Rounds:

2.5 Minutes:
16 Squats
8 Tuck Jumps

2.5 Minutes:
16 Leg Extensions
8 Mountain Jumps

No Equipment Needed: Bodyweight Workout

4 Rounds:
For 3 Minutes:
1 (+1) Burpee
2(+2) Jumping Lunges

1 Minute:
1(+1) Push-up,
2(+2) Narrow Mountain Climbers

1 Minute:
1(+1) Sit-up
2 (+2) Crunches

- start each new round over at the beginning.

No Equipment Needed: Bodyweight Workout

10 Triple Hop + Lateral Twists
10 Lateral Lunges (alternating sides)
10 R-Leg Plyo DL Jumps (L)
10 R-Leg Plyo Deadlift Jumps (R)
10 Push-ups
10 Leg Extensions

No Equipment Needed: Bodyweight Workout

1 Round:
12 Ground to Jump and Touch
9 Push-ups
6 Mountain Jumps

... then ...

10 Burpees
20 Skaters

No Equipment Needed: Bodyweight Workout

2 Rounds:
12 Lateral Reaches (alternating legs)
3 Burpees
12 Squat Jumps
3 Burpees

... then ...

2 Rounds:
Superman: max hold
20 Crunches (arms crossed bringing elbows to mid quad)

... at minutes 5, 10, 15:
8 Mountain Jump
4 Broad Jump + Hop Back

Bodyweight Workout. No Equipment Needed!

20 Shoulder Taps
10 Glute Bridges
20 Narrow Mountain Climbers
10 Leg Extensions into Skyscrapers

Bodyweight Workout. No Equipment Needed!

2 Rounds:

3 Minutes:
10 Side Plank Transitions
10 Supermans
10 Jumping Lunges
10 Predator Jacks

2 Minutes:
12 Squat Jumps
6 Burpees

3 Min:
6 RA Swing Snatch
6 LA Swing Snatch
6 RA Push Press
6 LA Push Press
Equipment Needed: A Torpedo or Medium Weights

2 Min:
12 Squat Jumps
4 Burpees

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:
30 Seconds: Shoulder Taps
30 Seconds: Forearm Plank Leg Lifts
8 Tabata Intervals:
Air Squats (Round 1)
Bicycles (Round 2)

Equipment Needed: A Torpedo or Medium Weights

3 Rounds:
1 Minute:
Lunges
1 Minute:
Sit-ups
... then ...
20 Seconds: Burpees
20 Seconds: Ground to Jump and Touch
20 Seconds: Air squats
20 Seconds: High Knees

No Equipment Needed: Bodyweight Workout

2 Rounds:
2.5 Min:
20 Jump Switches
20 Skaters
10 Half Burpees
2.5 Min:
5x1 Push Up + 2 Mountain Climbers
5x 6 Shoulder Taps + 2 Reach Backs

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

1 Rounds:
12 Tidwells
12 Triple Hop Lateral Twists
12 Half burpee + 2 Squat Jumps

1 Rounds:
12 R-Leg Plyo Jump
12 L-Leg Plyo Jump
12 Jump Switches

20 Ground to Jump and Touch

5 rounds:
1 Minute: 1 Burpee + 1 Double Hop Lateral Twists each side
1 Minute: 1 Burpee, 10 High Knees