Body Weight Workouts

Deck of cards

Deck of cards

Deck of cards

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

Roll the dice

Deck of cards

Deck of cards

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.

Ladder

Deck of cards

Bodyweight amrap

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.

Push-Ups
Lunges
Mountain Climbers
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.)

Bodyweight amrap

Bodyweight amrap

Bodyweight amrap

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

20 x Squat
10 x Squat Jump
5 x push up
10 x Mountain Climber
20 x Jumping Jack
5 x push up

Bodyweight amrap

Bodyweight amrap

Bodyweight amrap

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

Pushup x10
Flutter Kick x20
Mountain Climber x30

Bodyweight amrap

Bodyweight amrap

Bodyweight amrap

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

Lunge x10R/10L
Burpee x10
Russian Twist x20

Bodyweight amrap

Bodyweight amrap

Bodyweight amrap

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

Plank Taps x10R/10L
Flutter Kick x20 (total)
Lunges x 10R/10L

Bodyweight amrap

Bodyweight amrap

Bodyweight amrap

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

Jump Squats x10
Pushups x10
Skates x20

Bodyweight Blast

Bodyweight amrap

Bodyweight Blast

Equipment: none
Time: 6 Rounds

Pushup x 10
Curtsy Lunge x 10/10
Hollow Rock x 20
Pistol x 5/5
Rest

Leg burner

Leg burner

Bodyweight Blast

Equipment: none
Time: 10-20 min, AMRAP

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