Strength Workouts – HIIT training (High Intensity Interval Training)

5 Pushups

5 Air Squats

5 Sit-ups

20 rounds for time/ or do 10 of each for 10 rounds

 

10 Walking Lunges

10 Pushups

10 rounds

 

Burpees 10-9-8-7-6-5-4-3-2-1

Situps 2-4-6-8-10-12-14-16-18-20

i.e. Do 10 Burpees, then 2 situps, then 9 burpees, and 4 situps and on and on

 

10 Vertical Jumps

10 Push ups

5 rounds for time

 

Run 400 meters

50 squats

4 rounds

 

Run 200 meters

10 squats

10 pushups

5 rounds

 

Situps 10-9-8-7-6-5-4-3-2-1

Run 100 meter sprints between rounds

 

10 pushups

15 situps

20 meter walking lunch

as many rounds as you can complete in 12 minutes

 

21 reps – 15 reps  – 9 reps

Lunges

Sit-ups

Burpees

 

50 Burpees

100 push ups

150 situps

 

Deck of Cards

Face cards are 10, Aces are 11, numbered cards are as valued.

Flip each card and perform the movement and the number of reps specified for the deck of cards

Hearts – Burpees

Diamonds – Mountain Climbers

Spades – Jumping jacks

Clubs – Situps

 

35 squats

25 pushups

15 pull ups

for 7 rounds

 

100 pullups

100 pushups

100 situps

100 squats

 

5 pullups

10 pushups

15 squats

as many rounds as you can complete in 20 minutes

 

50 squats

100 jump ropes

5 rounds

 

50-40-30-20-10

Lunges

Pushups

Situps

Jump Rope

90 seconds of rest between rounds

 

50-40-30-20-10

Double unders (2 turns of the rope with 1 jump) with jump rope (single unders x2 if you cannot do a double under)

Situps

 

Run Workouts

Sprint 800 meters

Jog 800 meters

10 rounds

 

Sprint 200 meters, rest 20 seconds

Sprint 400 meters, rest 40 seconds

Sprint 600 meters, rest 60 seconds

3 rounds

 

Tabata sprints

Sprint 20 seconds, Rest 10 seconds

8 times

 

Run 400 meters; rest 2 minutes

4 rounds

 

Run 400 meters

50 squats

4 rounds

 

Run 800 meters

4 rounds

 

1 minute hill sprints

3 minutes of rest while walking down

6 rounds

 

100 meter sprint, 2 minutes rest, 6x

200 meter sprint, 3 minutes rest, 3 rounds

 

400 meter run

21 burpees

3 rounds

 

400 meter run

21 bleacher jumps

3 rounds

 

Run 200 meters, rest 30 seconds

as many rounds as possible in 20 minutes

 

***Workouts taken from WODBOOK weekly, and Sport Journals, found at www.sportjournals.com***

Check out the video below to watch some basic standards for the Bodyweight movements.