The next 10 workouts really mix it up a bit so pay close attention to rest time and exercise selection. They are designed to be done in the order they are prescribed. You would do workout number 1 on a Monday, then workout number 2, then workout number 3.
With that said, you can mix them up if you’d like to. But be careful and try not to workout similar movement patterns to many days in a row
Example: Push-ups on Monday and burpees on Tuesday. Both contain a similar push-up motion
Workout #1
5-10 rounds of: (rest 2 minutes after each round)
- 6 pull-ups (or assisted pull-ups or inverted rows
- 9 push-ups (or hand release push ups)
- 12 situps
- 25 double-unders or 75 single jump rope
All four exercises in a row complete one round. Rest 2 minutes after each round until you complete all five to ten.
Workout #2
3-5 rounds for time of:
- 50 bodyweight squat
- 15 dumbbell push press (use paint cans or milk jugs if you do not have dumbbells)
Do all 3-5 rounds in a row as fast as possible
Workout #3
As many rounds as possible in 20 minutes of:
- 7 pull-ups (or assisted pull ups or inverted rows)
- 7 burpees
- 7 dumbbell or kettlebell swings
Complete all exercises in a row for 20 minutes straight.
Workout #4
4-7 rounds of: (rest 3 minutes after each round)
- 30 walking lunges (15 each leg, without dumbbells)
- 20 kettlebell or dumbbell high pulls
- 10 box jumps ( or stair jumps… be careful )
- 5 stair runs or (1) 100-meter sprint.
Complete all 4 exercises in a row. Rest 3 minutes and then repeat 4-7 times
Workout #5
1 round of:
- 40 pull-ups (or assisted pull ups or inverted rows)
- 80 push-ups (or hand-release push-ups)
- 120 bodyweight squat
- 160 sit-ups
* Try and do this as fast as possible. You will be SORE! (*If a beginner try only 25-50 reps of everything)
Workout #6
5-10 rounds of (rest 2-3 minutes after each round)
- 30 double-unders or 90 single jumps
- 400-meter run or 20 stair runs if inside your house
It is not necessary to run the 400 meters with 100% effort. It’s ok to dial it back a notch.
Workout #7
3-5 rounds for time of:
- 7 handstand push-ups ( or 12 heavy dumbbell presses) (or 14 push-ups)
- 25 broad jumps (go for distance)
- 50 mountain climbers
Complete all 3 exercises in a row as fast as possible
Workout #8
- Burpees
- Pull-ups (or assisted pull-ups or inverted rows)
- bodyweight squat
- Situps
Start with exercise 1. Perform as many repetitions in 20 seconds. Rest 10 seconds and repeat 8 times. After you have performed exercise 1 for eight rounds, move on to exercise #2 and repeat. Complete the same format for the remaining exercises.
Workout #9
As many rounds as possible in 20 minutes of:
- 6 man-makers (3 on each side) (you can do these without dumbbells too)
- 12 star sit-ups
- 6 box jumps or stair jumps
Workout #10
3 rounds of:
- 50 kettlebell swings
- 50 walking lunges (or without weights)
- 50 push-ups (or hand-release push-ups)
- 50 single leg stiff-legged deadlift ( 25/per leg )
Complete all 4 exercises as fast as possible for 3 rounds. (Try 25 if a newb)
Where to go from here
Take a look at your schedule for the upcoming month and see where you might be able to fit one, two, or more per week. Do you feel you can commit one day every week to at least try one?
Justin