No Equipment Needed: Bodyweight Workout

Lower Body Cardio:

2 Minutes:
10 Squat Jumps
10 Ground to Jump and Touch

2 Minutes:
10 Jumping Lunges
20 High Knees

2 Minutes:
10 Predator Jacks
5 Burpees

2 Minutes:
10 Jumping Lunges
20 High Knees

2 Minutes:
10 Squat Jumps
10 Ground to Jump and...

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

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

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.