Try this at home!

This is a list of workouts that can be done at home, with little or no equipment. If you’re a member you know how to do the movements correctly. If you’re not a member I suggest coming in for some formal instruction first to make sure you get the most out of these workouts and also that you remain safe. Some are short (2-3 minutes) and some are long (20-30 minutes) so choose wisely. And it’s always more fun to workout with another person so drag someone else along for the ride. Feel free to modify as you see fit. Add or subtract reps and rounds, or substitute movements.

These are all separate workouts. If you did them all in one sitting you would shit your pants and die.

For time:
run 400m (or just pick a point to use as 400)
40 air squats
run 400m
30 air squats
run 400m
20 air squats
run 400m

5 rounds of the sequence:
9 burpees
12 situps
15 squats

Max reps in 1 minute burpees
rest 1 minute
Max reps in 1 minute mountain climbers
rest 1 minute
Max reps in 1 minute lunges
rest 1 minute
Max reps in 1 minute situps
rest 1 minute
Max reps in 1 minute squats
Repeat the cycle if you’re up to it.

Max rounds in 15 minutes of:
10 squats
5 pushups
10 situps

250 lunges for time

10 rounds:
5 pushups
7 situps
10 squats

100 air squats for time

3 rounds:
run 200m
15 squats
10 pushups

5 rounds:
run 100m
20 pushups

8 rounds
10 situps
run 50m

21 squats
21 pushups
15 squats
15 pushups
9 squats
9 pushups

Run 1,2, or 3 miles for time

8 rounds:
3 vertical jumps (high as you can)
3 squats
3 long jumps (far as you can)

run 1 mile, lunge 10 steps every minute

50 pushups
50 situps
50 squats

100 burpees for time

10 air squats every minute for 20 minutes
(you get to rest the remainder of each minute)

5 rounds:
10 pushups
20 lunges

100 box jumps for time
(use a bench, step, or box)

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