Workouts that you can try if you have access to a gym!
Tabata X 4
Burpees
Jumping Pullups
Flutter Kicks
Kettlebell Swings
Back Extensions
50 Double Unders
10 Medicine Ball Sprawls
50 Double Unders
10 Bosu Ball Pushups
5 Renegade Man Makers
50 Mountain Climbers
5 Renegade Man Makers
50 Floor Sprints
Tabata X 4
Up Down Planks
Leg Levers
Low Plank
Wide Spiderman Lunges
High Knees
1 kilometer run
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Run 1 KM
100 Skips
Row 1 KM
100 Flutter Kicks
3 Rounds
Sprint 400m
Slow Jog 600m
20 Pushups
Tabata Row X 6
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AMRAP 20 Minutes
4 Suicide Runs
20 Flutter Kicks
10 Burpees
After each round hold a 30 second plank
3 X 10
Pushups
Jumping Pullups
V Sits
Back Extensions
Overhead Squats
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3 Rounds, 1 Minute Each
Thrusters
Box Jumps
1 Arm Sprawls
Wall Balls
V Pushups
Sprint Set:
10 seconds on 10 seconds off
20 seconds on 20 seconds off
30 seconds on 30 seconds off
20 seconds on 20 seconds off
10 seconds on 10 seconds off
30 Kettle Bell Swings
30 Knees to Elbows
30 Burpee Box Jumps
20 Wall to Wall Runs
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400m Run
30 Pullups
400m Run
30 Double Unders
400m Run
30 Dips
400m Run
30 Jumping Lunges
400m Run
30 Side to Side Bench Hops
400m Run
30 In and Outs Skips
400m Run
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3 Rounds:
50 Double Unders
500m Row
400m Run
3 Rounds:
10 Thrusters
15 Pullups
20 Kettle Bell Swings
400m Run
Tabata X 4
Box Jumps
Bicycle Kicks
Box Jacks with Ball
Knee Hugs
Pushups Feet on Fox Jumps
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4 Rounds:
400m Sprint
2 Minute Rest
5 Rounds:
30 second Low Plank
20 Back Extensions
10 Plank Rows with Dumbbells
2 Rounds
20 Dips
20 Side to Side Bench Hops
20 Knees to Elbows
20 Deadlifts
20 Tuck Jumps
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Filthy 50 (Crossfit Workout)
50 Reps of Each:
50 Box Jumps
50 Pullups
50 Knees to Elbows
50 Kettle Bell Swings
50 Push Press
50 Wall Balls
50 Back Extensions
50 Double Unders
50 Burpees
50 Walking Lunges
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400m Wall to Wall Jog Up Sprint Back
20 Pullups
20 Burpees
400m Wall to Wall Jog Up Sprint Back
50 Double Unders
50 Mountain Climbers (100 total)
400m Wall to Wall Run Jog Up Sprint Back
20 Box Jumps
20 Jumping Lunges (40 total)
400m Wall to Wall Jog Up Sprint Back
1 Wall to Wall Walking Lunges
400m Wall to Wall Jog Up Sprint Back
1 Wall to Wall Burpee Broad Jumps
(For the base gym 400m wall to wall runs equals 14 wall to wall runs, up and back =2)
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10 Rounds:
100m Sprint
10 Burpees
100m Sprint
15 Box Jumps
30 Seconds Rest
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Tabata X 4
Burpees
Jumping Pullups
Flutter Kicks
Kettlebell Swings
Back Extensions
50 Double Unders
10 Medicine Ball Sprawls
50 Double Unders
10 Bosu Ball Pushups
5 Renegade Man Makers
50 Mountain Climbers
5 Renegade Man Makers
50 Floor Sprints
Tabata X 4
Up Down Planks
Leg Levers
Low Plank
Wide Spiderman Lunges
High Knees
1 kilometer run
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Run 1 KM
100 Skips
Row 1 KM
100 Flutter Kicks
3 Rounds
Sprint 400m
Slow Jog 600m
20 Pushups
Tabata Row X 6
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AMRAP 20 Minutes
4 Suicide Runs
20 Flutter Kicks
10 Burpees
After each round hold a 30 second plank
3 X 10
Pushups
Jumping Pullups
V Sits
Back Extensions
Overhead Squats
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3 Rounds, 1 Minute Each
Thrusters
Box Jumps
1 Arm Sprawls
Wall Balls
V Pushups
Sprint Set:
10 seconds on 10 seconds off
20 seconds on 20 seconds off
30 seconds on 30 seconds off
20 seconds on 20 seconds off
10 seconds on 10 seconds off
30 Kettle Bell Swings
30 Knees to Elbows
30 Burpee Box Jumps
20 Wall to Wall Runs
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400m Run
30 Pullups
400m Run
30 Double Unders
400m Run
30 Dips
400m Run
30 Jumping Lunges
400m Run
30 Side to Side Bench Hops
400m Run
30 In and Outs Skips
400m Run
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3 Rounds:
50 Double Unders
500m Row
400m Run
3 Rounds:
10 Thrusters
15 Pullups
20 Kettle Bell Swings
400m Run
Tabata X 4
Box Jumps
Bicycle Kicks
Box Jacks with Ball
Knee Hugs
Pushups Feet on Fox Jumps
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4 Rounds:
400m Sprint
2 Minute Rest
5 Rounds:
30 second Low Plank
20 Back Extensions
10 Plank Rows with Dumbbells
2 Rounds
20 Dips
20 Side to Side Bench Hops
20 Knees to Elbows
20 Deadlifts
20 Tuck Jumps
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Filthy 50 (Crossfit Workout)
50 Reps of Each:
50 Box Jumps
50 Pullups
50 Knees to Elbows
50 Kettle Bell Swings
50 Push Press
50 Wall Balls
50 Back Extensions
50 Double Unders
50 Burpees
50 Walking Lunges
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400m Wall to Wall Jog Up Sprint Back
20 Pullups
20 Burpees
400m Wall to Wall Jog Up Sprint Back
50 Double Unders
50 Mountain Climbers (100 total)
400m Wall to Wall Run Jog Up Sprint Back
20 Box Jumps
20 Jumping Lunges (40 total)
400m Wall to Wall Jog Up Sprint Back
1 Wall to Wall Walking Lunges
400m Wall to Wall Jog Up Sprint Back
1 Wall to Wall Burpee Broad Jumps
(For the base gym 400m wall to wall runs equals 14 wall to wall runs, up and back =2)
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10 Rounds:
100m Sprint
10 Burpees
100m Sprint
15 Box Jumps
30 Seconds Rest
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