Search
  • cyril8250

Ten (10) Great Body Weight Only Workouts

My athletes always ask me for some workouts they can do when they are on the road with no equipment. Here are 10 great body weight or very limited equipment workouts you can do anywhere! Have Fun!


WORKOUT #1

1.) Warmup 2 min. walking/jogging

30 seconds wrist circles

30 seconds arm and shoulder circles

30 seconds I’s

30 seconds Y’s

30 seconds T’s

30 seconds inch worms with cobra stretch

30 seconds face pulls

30 seconds alternating single arm toe touches from plank

30 seconds trunk twists (standing or seated)

30 seconds push-ups

2.) Complete as many rounds and reps as possible (AMRAP) in 8-Minutes:

5 Burpee Object Step-Overs

10 Push-Ups (or inverted push-ups on box)

20 Walking Lunges (10 each side)

20 Alternating Shoulder taps in plank position

3.) Complete as many rounds and reps as possible (AMRAP) in 8-Minutes 10 Russian Step-Ups (5 each side)

20 Jumping Jacks

30 Flutter Kicks

20 - 40 Mountain Climbers

4.) Three Sets:

Single-Arm Plank x 30 seconds (if you are

able, lift the same-side foot so the opposite

hand and foot are the only things touching

the ground)

Superman Hold x 30 seconds

Single-Arm Plank x 30 seconds (if you are

able, lift the same-side foot so the opposite

hand and foot are the only things touching

the ground)

Hip Bridge Hold x 30 seconds


WORKOUT #2:

1.) Warmup

1 min high knees or Jumping Jacks

30 second plank hold 30 second alternating high knee steps with parallel walk like an Egyptian hands 30 second single arm stack in plank (alternating) 30 second butt kicks 30 second mountain climbers 30 second air squats 30 second flutter kicks 30 second air squats with jump 30 second lunges 30 second plank hold

2.) Complete as many rounds as possible in 35 mins of:

24 Jumping OR Regular Lunges

24 Hollow Rocks

24 Air Squats

24 Sit-ups

24 Burpee Over Object


WORKOUT #3:

  1. ) Warmup:

2 min. walking/jogging

30 seconds wrist circles

30 seconds arm and shoulder circles

30 seconds I’s

30 seconds Y’s

30 seconds T’s

30 seconds inch worms with cobra stretch

30 seconds face pulls

30 seconds alternating single arm toe touches from plank

30 seconds trunk twists (standing or seated)

30 seconds push-ups


2.) Every 90 seconds for 12 minutes (2 sets):

Station 1 – 20 Bowler Lunges

Station 2 - "W" Holds x 15

Station 3 – 20 Palms to Forearms Walking

Station 4 - 60 seconds Hollow Hold 3.) As many rounds and reps as possible in 10 minutes:

20 Side to Side Shuffles (Each side equals one rep)

20 Weighted Swings (e.g., Kettlebell, Dumbbell, Backpack, pet or small pet or child)

5 Burpees


WORKOUT #4:

1.) Warmup Complete as many rounds/reps as possible in 5 minutes of:

10 Jumping Jacks

10 Scapular Push-Ups

10 Air Squats

2.) Complete as many rounds/reps as possible in 5 minutes of:

20 Lunges (10 each side)

2-3 Wall Climbs OR 20 Plank shoulder taps

15/10 Dips

3.)Complete as many rounds/reps as possible in 5 minutes of:

20 Step-Ups or alternate knee to elbow (10 each side)

15 Ceiling Reaching Ab Crunches

20 Jumping Jacks 4.)Complete as many rounds/reps as possible in 5 minutes of:

30 Mountain Climbers

10 Superman to Hollow Rolls (5 each direction)

10 Air Squats

5.)Complete as many rounds/reps as possible in 5 minutes of:

20 Single Leg Hip Bridges (10 each side)

20 Reverse Snow Angels


WORKOUT #5:

1.) Warmup 2 min. walking / jogging

30 seconds wrist circles

30 seconds arm and shoulder circles

30 seconds I’s

30 seconds Y’s

30 seconds T’s

30 seconds inch worms with cobra stretch

30 seconds face pulls

30 seconds alternating single arm toe touches from plank

30 seconds trunk twists (standing or seated)

30 seconds push-ups

2.) Complete 10 rounds for max reps of:

max rep Push-ups, 1 min

Every time you break complete:

max rep Sit-ups

-- then --

Recovery walk with weight 1 min Today's workout is 10 rounds of 1 minute Max Rep Push-ups; if you have to break during the 1 minute of push-ups, you will move on to sit-ups in that remaining time. After that minute, you will have 1 minute of active recovery walking with some weight. You will repeat this for 10 rounds.


WORKOUT #6

1.) Warmup

30 seconds Cat-Cow

Single-Leg Balance Holds x 30 seconds each

30 seconds Table Hold (i.e., reverse plank)

30 seconds High Kicks

2.) Every 2 minutes for 8 minutes (2 sets each leg):

Station 1 - Single-Leg Romanian Dead Lifts x 8-10 (left leg)

Station 2 - Single-Leg Romanian Dead Lifts x 8-10 (right leg)

3.) Tabata Fun! (20s work/10s rest)

Complete 4 sets of one movement before moving onto the next.

Station 1 - Push-Ups x 4 sets

Rest 60 seconds

Station 2 - Squats x 4 sets

Rest 60 seconds

Station 3 - Burpees x 4 sets

Rest 60 seconds

Station 4 - Mountain Climbers x 4 sets

4.) Two Sets (no rest):

Side Plank (left) x 45 seconds

Side Plank (right) x 45 seconds Superman x 45 seconds


WORKOUT #7

1.) Warmup 60 seconds of Hip Warmup 0 to 90 Degrees 60 seconds of Hip Warmup 90 to 0 Degrees 60 seconds of Squat Therapy (facing wall)


2.) Every 2 minutes for 12 minutes (2 sets):

Station 1: 5 each leg Single-Leg Stair / Box Step-Ups

Station 2: 8 Wall Slides

Station 3: 25 V-ups

3.)Complete as many BURPEES as possible in 2 minutes

4.)Complete as many THRUSTERS as possible in 1 minute

5.) Two Sets:

Every 90 seconds for 6 minutes (2 sets):

Station 1: 10 Single-Arm Triceps Extensions

Station 2: 10 "W" Holds


WORKOUT #8:

1.) Warmup

30 seconds of Jumping Jacks

30 seconds of Air Squats

30 seconds of Reach up to Sky and Down to Ground

30 seconds of Air Squats

30 seconds of Wide Leg stance alternating toe touches

30 seconds of Air Squats

30 seconds of Alternating Forward Lunges

30 seconds of Windmills

30 seconds of Scare Crow

30 seconds of Reverse Lunges reaching up to sky

30 seconds of Hugs alternating arms

30 seconds of Alternating Side Lunges

30 seconds of Arm circles forward / backward

30 seconds of Knee ups

30 seconds of Butt kickers

30 seconds Crane Quad Stretch / Crane Hamstring Stretch

30 seconds Straight Leg March

10 Push Ups 2.) 4 rounds for time:

10 burpees

10 air squats

10 jumping jacks

10 sit ups


WORKOUT #9:

1.) Warmup 30 seconds high knees

30 seconds wrist circles

30 seconds arm and shoulder circles

30 seconds I’s

30 seconds Y’s

30 seconds T’s

30 seconds inch worms with cobra stretch

30 seconds face pulls

30 seconds alternating single arm toe touches from plank

30 seconds trunk twists (standing or seated)

30 seconds push-ups

2.) Complete 30-25-20-15-10-5 reps, for time of:

Push-up

Sit-up

Air Squat


WORKOUT #10:

1.) Warmup

1 min high knees or Jumping Jacks

:30 plank hold :30 alternating high knee steps with parallel walk like an Egyptian hands :30 butt kicks :30 mountain climbers :30 air squats :30 flutter kicks :30 lunges :30 plank hold

2.) Complete 8 rounds for time of:

10 x 8 Count Body Builders

10 Alternating Forward Lunge ( 5 each side)

10 V-Ups


www.beboldexcelfitness.com

33 views0 comments

Recent Posts

See All