With a recent wave of lockdowns across the world, we’ve decided to compile a list of functional bodyweight workouts that require minimal or no equipment. We’ve separated workouts into three categories: Bodyweight and Bodyweight + Pullups.
This is a running list, updated regularly. Please check back often.
No Equipment Exercises – Basic Cardio and Core
No Equipment Exercises – Basic Lower Body
No Equipment Exercises – Basic Upper Body
Bodyweight
3 Rounds
50 Push-Ups
50 Sit-Ups
50 Squats
For Time
10-9-8-7-6-5-4-3-2-1
Push-Ups
Jumping Lunges
Burpees
5 Rounds
30 Squats
16 Mountain Climbers
30 Double Unders
21-15-9
Lunges (Each leg ½ rep)
Sit-Ups
Burpees
For Time
80 Squats
10 Handstand Push-Ups
60 Squats
20 Handstand Push-Ups
40 Squats
30 Handstand Push-Ups
20 Squats
As many rounds as possible in 15 minutes of
10 Push-Ups
15 Sit-Ups
20 Alternating Reverse Lunges
For Time
50-40-30-20-10
Walking Lunges
Sit-Ups
Annie
50-40-30-20-10
Double Unders
Sit-Ups
For Time
150 Burpees
21-15-9-15-21
Pistols (Total, Alternating)
Hollow Rocks
For Time
300 Squats
Every Minute Perform 5
Push-Ups
EMOM 14
7 Squat Jumps
5 Burpees
Death By Burpees
(Min 1: 1 Burpee, Min 2: 2 Burpees, Min 3: 3 burpees, and so on…)
For Time
50 Sit-Ups
50 Double Unders
50 Sit-Ups
50 Walking Lunges
50 Sit-Ups
50 Burpees
50 Sit-Ups
5 Rounds
50 Walking Lunges
15 Handstand Push-Ups
3 Rounds
50 Double Unders
75 Squats
4 Rounds
25 Lunges
50 Squats
5 Rounds
100 Squats
20 Lunges
35 Push-Ups
5 Rounds
50 Squats
100 Single Unders
100-75-50-25
Sit-Ups
Flutter kicks
Leg levers
5 Rounds
50 Squats
30 Handstand Push-Ups
For Time
50 Burpees
75 Flutter kicks
100 Push-Ups
150 Sit-Ups
4 Rounds
50 Walking Runges
50 Squats
Run 400m
4 Rounds
50 Push-Ups
50 Sit-Ups
50 Flutter kicks
For Time
150 Squats
50 Push-Ups
21 Pull-Ups
Run 800 meters or 100 Double Unders
21 Pull-Ups
50 Push-Ups
150 Squats
5 Rounds
50 Mountain Climbers
25 Sit-Ups
5 Rounds
100 Jumping Jacks
100 Mountain Climbers
For Time
90 seconds of skipping
50 Lunges
50 Push-Ups
50 Sit-Ups
90 seconds of skipping
40 Lunges
40 Push-Ups
40 Sit-Ups
90 seconds of skipping
30 Lunges
30 Push-Ups
30 Sit-Ups
90 seconds of skipping
20 Lunges
20 Push-Ups
20 Sit-Ups
90 seconds of skipping
10 Lunges
10 Push-Ups
10 Sit-Ups
Bodyweight + Pullups
Angie
100 pullups
100 pushups
100 situps
100 squats
Barbara
Either 5 rounds for time, or 5 rounds with 3:00 rest between each round:
20 pullups
30 pushups
40 situps
50 squats
Chelsea
Each minute on the minute for 30 minutes of:
5 pullups
10 pushups
15 squats
Cindy
As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats
Mary
As many rounds as possible in 20 minutes of:
5 handstand pushups
10 1legged
squats
15 pullups
JT
21-15-9
reps of:
handstand pushups
ring dips
pushup
Nicole
As many rounds as possible in 20 minutes of:
Run 400m
Max rep pullups
GI Jane
100 Burpee Pull-Ups
3 Rounds
Run 800m
50 pullups
10 Rounds
12 burpees
12 pullups
For Time
30 handstand pushups
10 pullups
20 handstand pushups
20 pullups
10 handstand pushups
30 pullups
50-30-20 reps of:
Double Unders
Push-Ups
Pull-Ups
5 Rounds
50 Squats
30 Pull-Ups
15 Handstand Push-Ups
Bodyweight Fran
21-15-9 reps of:
Pull-Ups
Burpees
Repeat for 15 minutes:
20 seconds of pullups
20 seconds of situps
20 seconds of squats
For Time
100 squats
100 pullups
200 pushups
300 squats
100 lunges
As many rounds as possible in 20 minutes of:
25 Pull-Ups
50 Push-Ups
75 Squats
As many rounds as possible in 20 minutes of:
25 Handstand Push-Ups
50 Pistols
75 Pull-Ups
Functional Bodyweight Program
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.
