10 BODYWEIGHT WORKOUTS TO SPICE UP YOUR ROUTINE

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)

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:

Do all 3-5 rounds in a row as fast as possible

Workout #3

As many rounds as possible in 20 minutes of:

Complete all exercises in a row for 20 minutes straight.

Workout #4

4-7 rounds of: (rest 3 minutes after each round)

Complete all 4 exercises in a row. Rest 3 minutes and then repeat 4-7 times

Workout #5

1 round of:

* 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:

Complete all 3 exercises in a row as fast as possible

Workout #8

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:

Workout #10

3 rounds of:

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

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