These workouts are designed for those who have limited access to gym equipment or just looking to take a few weeks off the resistance training. Bodyweight does not mean easy. When performed with intensity, these workouts will provide a great challenge even for experienced trainees.
Workout 1
4 Rounds
12-9-6 reps of
Rest 1 minute between rounds.
Time Cap: 20 minutes (including rest)
Notes
Workout Flow: Begin this workout with 12 burpees, 12 air squats, 9 burpees, 9 air squats, 6 burpees, 6 air squats, rest 1 minute, repeat for 3 more rounds.
Workout 2
AMRAP 16 Minutes
20 Forward Lunge (10/10) 🎞
2 Wall Walk 🎞
20 Reverse Lunge (10/10) 🎞
2 Wall Walk
Notes
Modifications: May substitute 2 wall walks with 4 inchworm + shoulder tap, 4 pike walk out or partial wall walk (only go up to the height you’re comfortable with).
Workout 3
For Time
15-12-9 reps of
Rest 2 minutes
9-12-15 reps of
Push-Up
Pull-Up
Perform 30 double unders after each round. 🎞
Time Cap: 20 minutes
Notes
Workout Flow: Begin this workout with 15 pull-ups, 15 push-ups, 30 double unders, 12 pull-ups, 12 push-ups, 30 double unders, 9 pull-ups, 9 push-ups, 30 double unders, rest 2 minutes, perform the same progression in reverse.
Modifications: Perform hand release push-ups for an additional challenge. Do not substitute push-ups with handstand push-ups for this workout.
Workout 4
3 Rounds
20 Butterfly Sit-Up 🎞
200m Run
40 Walking Lunge Step (20/20) 🎞
200m Run
20 Butterfly Sit-Up
200m Run
Rest 1 minute between rounds.
Time Cap: 30 minutes (including rest time)
Workout 5
AMRAP 5 Minutes
2-4-6-8-10…reps of
Squat Jump 🎞
Push-Up 🎞 or Handstand Push-Up
Rest 2 minutes
AMRAP 5 Minutes
2-4-6-8-10… reps of
Jumping Lunge (each side) 🎞
Plank Up Down 🎞
Notes
Modifications: For advanced trainees that are proficient in gymnastics, feel free to substitute push-ups with strict or kipping handstand push-ups.
Workout 6
EMOM 15 Minutes
5 Air Squat 🎞
5 Push-Up 🎞
5 Squat Jump 🎞
5 Butterfly Sit-Up 🎞
Notes
All movement with the indicated number of reps are to be completed within each minute. If first round takes you longer than 40 seconds, lower the number of reps to 4 or less for each exercise.
Workout 7
5 Rounds
400m Run
20 Burpee 🎞
Time Cap: 25 minutes
Workout 8
For Time
50 Air Squat 🎞
15 Push-Up 🎞
40 Air Squat
15 Push-Up
30 Air Squat
15 Push-Up
20 Air Squat
15 Push-Up
10 Air Squat
15 Push-Up
Time Cap: 12 minutes
Notes
Modifications: For advanced trainees that are proficient in gymnastics, feel free to substitute push-ups with strict or kipping or strict handstand push-ups.
Functional Bodyweight Program
The Functional Bodyweight Program is a comprehensive & progressively structured bodyweight-only program. This 12-week, 5 days per week program is designed to keep you getting fitter even with without any fitness equipment.
