Body Weight Workouts

• Equipment:  Deck of cards
• Time:  work through the entire deck or set a time cap, ex:  20 min.
• Each suite is assigned an exercise.
• Flip cards over one at a time and do the exercise associated with that suite.  Your rep count is the number on the card.  Face cards = 10 reps.

Example:

Hearts = Burpees

Spades = Squats

Diamonds = Push-ups

Clubs = Sit ups

• Equipment:  Pair of dice
• Time:  10-20 minutes

• Pick 3-5 exercises
• Write them down 
• Roll the dice - this is your rep count for each round of exercises.

• Equipment:  none
• Time:  10-20 min or complete the ladder
• Start at 10 reps for each exercise, then do 9, then do 8...until you reach 1.

1. Push-Ups
2. Lunges
3. Mountain Climbers
4. Single arm row (find an object you can hold with one hand and row like you would a weight (ex.  laundry detergent, gallon jug, etc.)

• Equipment:  none
• Time:  10-20 min, As Many Rounds As Possible

1. 20 x Squat
2. 10 x Squat Jump
3. 5 x push up
4. 10 x Mountain Climber
5. 20 x Jumping Jack
6. 5 x push up

• Equipment:  none
• Time:  10-20 min, As Many Rounds As Possible

1. Pushup x10 
2. Flutter Kick x20 
3. Mountain Climber x30

• Equipment:  none
• Time:  10-20 min, As Many Rounds As Possible

1. Lunge x10R/10L
2. Burpee x10 
3. Russian Twist x20

• Equipment:  none
• Time:  10-20 min, As Many Rounds As Possible

1.  Plank Taps x10R/10L
2. Flutter Kick x20 (total)
3. Lunges x 10R/10L
    

• Equipment:  none
• Time:  10-20 min, As Many Rounds As Possible

1.  Jump Squats x10
2. Pushups x10
3. Skates x20 

• Equipment:  none
• Time:  6 Rounds

1. Pushup x 10
2. Curtsy Lunge x 10/10
3. Hollow Rock x 20
4. Pistol x  5/5
5. Rest 

• Equipment:  none
• Time:  10-20 min, AMRAP

1. 20x air squats.
2. 20x walking lunge steps total (10 per leg)
3. 10x jump squats.
4. 10x jumping lunges (total)