No Equipment Needed: Bodyweight Workout

8 x Tabata Squats
8 x Tabata Push-ups

4 Minutes:
15 Leg Extensions
15 Glute Bridges
15 Ground to Jump and Touch

8 x Tabata Push-ups
8 x Tabata Squats

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

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

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

... then ...

10 Burpees
20 Skaters

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

5 Rounds:
1 Min: Front Rack Lunges
1 Min: Sit-ups
...then...
30 Sec: Burpees
30 Sec: Ground to Jump & Touch
30 Sec: Thrusters
30 Sec: High Knees

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

4 Rounds:
30 Seconds: Narrow Mountain Climbers
30 Seconds: Shoulder Taps
1 Minute: Air Squats
1 Minute: Sit-ups
2 Minutes: 8 Mountain Jumps, 8 R-Leg Glute Bridge, 8 L-Leg Glute Bridge

Equipment Needed: Torpedo

4 Rounds:
3 Minutes:
2 Burpees
20 Narrow Mountain Climbers
2 Burpees
20 High Knees
2 Burpees
20 Hinge Jumps

1 Minute:
Forearm Plank Hip Swivels

1 Minute:
10 Torp Jacks + 10 OH Torp Jacks

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.

Equipment Needed: A Torpedo or Medium Weights

11 Lateral Lunges (R)
11 Lateral Lunges (L)
22 Torp Runs
11 Squat Jumps
11 Ground to Jump and Touch
22 Torp Runs

**on minutes 4-8-12-16: stop and complete 7 Burpees before resuming

Equipment Needed: A Torpedo or Medium Weights

4 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