No Equipment Needed: Bodyweight Workout

No Equipment Needed: Bodyweight Workout

No Equipment Needed: Bodyweight Workout

No Equipment Needed: Bodyweight Workout

No Equipment Needed: Bodyweight Workout

Cardio:

7 Burpees
2 Tuck Jumps
14 Air Squats
2 Tuck Jumps
21 High Knees
2 Tuck Jumps
... then ...
20 Unloaded Russian Twists

Equipment Needed: A Torpedo or Medium Weights

Circuit:

3 Rounds - 1 Minute Each:
(1) 1 Swing Snatch (R) + 1 OH Lunge (R hand, L leg), 1 Push Press (R)
(2) 6 Leg Extensions + 12 Bicycles
(3) 1 Swing Snatch (L) + 1 OH Lunge (L hand, R leg) +1 Push Press (L)
(4) 6 Predator Jacks + 12 High Knees ...

No Equipment Needed: Bodyweight Workout

Cardio:

3 Minutes:
30 Narrow Mountain Climbers
20 Crunches
10 Burpees

2 Minutes:
12 Squat Jumps
12 Ground to Jump and Touch
12 Jump Switches

No Equipment Needed: Bodyweight Workout

2 Rounds:
1 Minute Each:
Air Squats
Burpees
Lunges
Crunches
Push-Ups

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

No Equipment Needed: Bodyweight Workout

Bodybuild:

5 Minutes:
6 Staggered Push-ups (R/L)
6 Tempo Reverse Plank Extensions (30X3)
12 Down Dog Shoulder Taps

5 Minutes:
5 Shrimp Squats (R/L)
8 Side Plank Reach Throughs (R/L)

No Equipment Needed: Bodyweight Workout

2 Cycles:
4 Intervals:
Tabata Push-ups

Then

3 Minutes:
8 Crossover V-Ups (4 per leg)
12 Leg Extensions
16 Bicycles
20 Flutter Kicks

No Equipment Needed: Bodyweight Workout

2 Rounds:
1 Minute:
3 Burpees
6 Narrow Mountain Climbers

1 Minute:
3 Squat Jumps
6 High Knees

1 Minute:
3 Predator Jacks
6 Ground to Jump and Touch

2 Minutes:
16 Forearm Plank Leg Lifts
16 Jumping Jacks

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

3 Rounds:

16 Hovering Plank Arm Reaches
8 Back Extensions

2 Rounds:
8 Single Leg Glute Bridges (R/L)
20 Bicycles

1 Round:
10 Push-ups
20 Down Dog Shoulder Taps

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

500 Friday!

8 x Tabata Bicycles (hold tuck in rest)

4 Minutes:
4 Lateral Lunge (R)
4 Lateral Lunge Left
4 Down and Ups
4 Sprinter Jumps (R)
4 Sprinter Jumps (L)

8 x Tabata 1-arm Plank (alternate arms each round and try to hold regular plank in rest)

4 ...

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