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.