Bodyweight Only Workouts


1.
As Many Rounds as Possible in 15 min: 5 Burpees, 10 push-ups, 15 squats

2. 5 rounds for reps: 30 sec burpees + 30 sec rest + 30 sec mountain climbers + 30 sec rest + 30 sec sit-ups + 30 sec rest

3. 10 Rounds for Time: 10 push-ups, 10 sit-ups, 10 squats

4. Burpee Ladder: 1 burpee the 1st minute, 2 burpees the 2nd minute, 3 burpees the 3rd minute until you can no longer complete the prescribed number of burpees.

5. 16 Total Rounds: Tabata squats mixed with tabata push-ups

6. 20 Rounds for Time: 5 push ups, 5 squats, 5 sit-ups

7. Tabata Bottom-to-Bottom: Tabata Squats, but you rest at the bottom of the squat during the 10 second rest periods. You cannot brace with your hands on your knees.

8. For time: 50 squats, 40 sit-ups, 30 burpees, 50 mountain climbers, 40 Russian Twists, 30 hollow rocks, 20 bird dogs, 10 single leg squats

9. 10-9-8-7-6-5-4-3-2-1 Reps of: Burpees and Sit ups

10. 10 Rounds for Time: 20 lunges, 10 push-ups

11. 10 minute abs: 1 min front plank, 30 sec hollow rock, 30 sec rest, 1 min side plank right, 30 sec hollow rock, 30 sec rest, 1 min side plank left, 30 sec hollow rock, 30 sec rest, 1 min N-ups or V-ups, 30 sec hollow rock, 30 sec rest, 1 minute situps, 30 sec rest, 30 sec hollow rock

12. 7 Rounds for Time: 7 squats, 7 burpees

13. 10 Rounds for Time: 10 sit-ups and 10 burpees

14. Deck of Cards: choose one exercise for each suit: e.g. Hearts = Squats, Diamonds = Lunges, Clubs = Pushups, Spades = Situps. Take turns picking a card and do the movement corresponding to the suit, number of reps = number on the card, facecards are 10. Joker is 20 burpees (or if with a partner, make the other person do burpees). Go through the entire deck of cards.

If you have access to rings, a play structure, or a pullup bar, you can substitute any of the movements in the above workouts with pull-ups.

 

Running, Outdoor & Beach Workouts

1. Tabata Beach Sprints: Sprint 20 seconds, walk 10 seconds for a total of 16 minutes. See how far you get. Then walk back to where you started (or turn around after 8 min if you’re smart)

2. 4 Rounds for Time: Run 400m, 50 air squats

3. “Susan” 5 Rounds for Time: Run 200m 10 squats 10 push-ups

4. 10-9-8-7-6-5-4-3-2-1 reps of sit-ups with a 100 meter sprint between each set

5. 10 Rounds for Time: 10 push-ups, 100M dash

6. Run/Jog/Walk 1 mile, lunging 30 steps every 1 minute.

7. 5 Rounds for Time: 10 vertical jumps, run 400 meters

8. 10 Rounds for Time: Beach Sprint 100 meters, Walk 100 meters

9. 10 Rounds for Time: 10 burpees, 100 meter sprint or or hill run or stair climb

10. 3 Rounds for Time: 50 sit-ups, 400 meter run

 

Dumbbell Workouts

Many hotels have dumbbells in their gyms. Here are a few more you can do with dumbbells:

1. Dumbbell Bear; Every minute on the minute for 15 to 20 minutes: perform 5 DB Romanian deadlifts, 5 DB Hang Power Cleans, 5 DB Thrusters.

2. 7 Rounds for time: 5 single arm DB snatches per arm, 10 Burpees, 10 Walking Lunges.

3. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time: Burpees, DB Thrusters, Situps

4. 25 DB Manmakers for time: A man-maker can be performed with kettlebells or dumbbells. Start with a dumbbell or kettlebell in each hand, lower them to the floor and jump feet back into a plank position. Perform a renegade row with each arm, followed by a push-up then jump feet back in between the dumbbells. From there clean the dumbbells (full squat clean) and finish with a thruster or push press.

5. 5 Rounds for time: 10 DB Rear Lunges + 10 DB Push Press

6. 21-15-9 reps for time: DB Goblet Squats, DB Swings, Push-ups

7. As Many Rounds as Possible in 15 min: 6 Burpee Tuck Jumps, 9 DB Squat Cleans, 12 Sit-ups

8. 50 Turkish Get-ups not for time (25 on each arm)

9. “Gabrielle” 5 rounds for time: 10 burpees, 15 DB Swings, 20 one-arm dumbbell snatch & lunge (holding weight overhead after the snatch while lunging)

10. DB Thruster Ladder: Every minute on the minute. 1 thruster the 1st minute, 2 the 2nd minute, 3 on the 3rd minute, etc. Until you can no longer complete the number of prescribed reps.