#1
2 rounds
75 sit ups
75 squats
#2
50 broomstick overhead squats
200 rope jumps
50 broomstick back squats
200 rope jumps
50 broomstick front squats
200 rope jumps
50 broomstick cleans
200 rope jumps
#3
As many rounds as possible in 20 minutes:
Burpee broad jump for 50 ft
Walking lunge back
Saturday, November 22, 2008
Tuesday, June 24, 2008
More "no equipment needed"
#1 Run 1/4 mile, do 50 squats and 20 pushups. Do 4 rounds.
#2 30-25-20-15-10-5 of Squats, bench dips and situps
#3 20 Burpees and 50 situps for 4 rounds
#4 3 rounds: 1 minute of pushups, 1 minute of situps, 1 minute of squats, 1 minute of burpees, 1 minute of jumping jacks, and 1 minute of rest.
#5 Set a timer for 5 minutes and run as fast as you can away from your house. Walk back. Repeat 2 more times and try to get farther on each subsequent run.
#6 30 walking lunges alternating with(at the beginning of each round) 21-18-15-12-9-6-3 sit ups and burpees
#7 Do 10 burpee broad jumps and lunge walk back to starting point - 6 rounds
#2 30-25-20-15-10-5 of Squats, bench dips and situps
#3 20 Burpees and 50 situps for 4 rounds
#4 3 rounds: 1 minute of pushups, 1 minute of situps, 1 minute of squats, 1 minute of burpees, 1 minute of jumping jacks, and 1 minute of rest.
#5 Set a timer for 5 minutes and run as fast as you can away from your house. Walk back. Repeat 2 more times and try to get farther on each subsequent run.
#6 30 walking lunges alternating with(at the beginning of each round) 21-18-15-12-9-6-3 sit ups and burpees
#7 Do 10 burpee broad jumps and lunge walk back to starting point - 6 rounds
Saturday, June 21, 2008
If you have a dumbell or two
#1
6 rounds
5 Manmakers
25 situps
#2
7 rounds
clean the DB 10x each arm
swing the DB 10x each arm
do 10 overhead walking lunges each arm
#3
As many rounds a possible in 20 min. of:
12 DB swings
12 DB SDHP
2 TGU
#4
6 rounds
10 DB snatch each arm
5 burpees
#5
50-40-30-20-10
DB swings
sit ups
squats
6 rounds
5 Manmakers
25 situps
#2
7 rounds
clean the DB 10x each arm
swing the DB 10x each arm
do 10 overhead walking lunges each arm
#3
As many rounds a possible in 20 min. of:
12 DB swings
12 DB SDHP
2 TGU
#4
6 rounds
10 DB snatch each arm
5 burpees
#5
50-40-30-20-10
DB swings
sit ups
squats
If you can find a place to do pullups
Try parks, school playgrounds, etc. Monkey bars and swing sets! Be creative!
Do a "Cindy"
as many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats
Take a heavy odd object to the playground and do a "Fran"
21-15-9
Thrusters (with heavy odd object)
Pullups
As many rounds a possible in 15 min. of:
7 pullups
7 pushups
7 situps
7 squats
Do a "Cindy"
as many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats
Take a heavy odd object to the playground and do a "Fran"
21-15-9
Thrusters (with heavy odd object)
Pullups
As many rounds a possible in 15 min. of:
7 pullups
7 pushups
7 situps
7 squats
vacation workouts
#1
10-9-8-7-6-5-4-3-2-1
pushups, jumping squats
#2
Set a timer for 20 minutes and see how many round you can complete of:
20 squats
15 situps
10 pushups
#3
Do as many pushups as you can in 5 minutes
Do as many situps as you can in 5 inutes
Do as many squats as you can in 5 minutes
#4
Find a 10-20# odd object
Do 10 "DB swings" with the odd object with each hand
Do 10 Turkish get ups with the odd object
5 rounds for time
10-9-8-7-6-5-4-3-2-1
pushups, jumping squats
#2
Set a timer for 20 minutes and see how many round you can complete of:
20 squats
15 situps
10 pushups
#3
Do as many pushups as you can in 5 minutes
Do as many situps as you can in 5 inutes
Do as many squats as you can in 5 minutes
#4
Find a 10-20# odd object
Do 10 "DB swings" with the odd object with each hand
Do 10 Turkish get ups with the odd object
5 rounds for time
no equipment necessary
Workout #1: run for 15 minutes, each minute stop and do 20 squats
Workout #2: Set a timer for 20 minutes. Do as many rounds a possible of 20 walking lunges 15 sit ups and 10 pushups
Workout #3
4 rounds
Lunge 100 ft. counting steps then do that many burpees
Workout #2: Set a timer for 20 minutes. Do as many rounds a possible of 20 walking lunges 15 sit ups and 10 pushups
Workout #3
4 rounds
Lunge 100 ft. counting steps then do that many burpees
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