No Gym, No Barbell, No Problem…31 Better-Human Bodyweight Workouts

2036934743 e089c4de89 No Gym, No Barbell, No Problem...31 Better Human Bodyweight Workouts

What to do, what to do? You are traveling, on vacation, on your lunch break or you just want to get a good bodyweight workout in…where do you start?

There is one document I keep on me at all times, digitally of course, that I refer to anytime I am traveling or unable to access a gym. I have already confessed my obsession with Evernote and how I use it to keep a workout journal, but I also store this document in Evernote. To the cloud my friends!

The document I am referring to is a document that was created in 2009 called the Bodyweight Workout Resource. It has a lot of CrossFit-specific workouts, but in its entirety, it is 23 pages of workouts that are either all bodyweight, or they require a few simple things such as a pull-up bar or rings.

Below I have picked out, and made small modifications in some cases, 31 of my favorite ALL bodyweight workouts that are listed in the bodyweight resource document.

Bodyweight Workouts

6749625221 c3496f9021 z No Gym, No Barbell, No Problem...31 Better Human Bodyweight Workouts

1.) Walking lunge 400m.

2.) 150 burpees, for time.

3.) 4 rounds:

  • Run 400m
  • 50 squats

4.) 100-75-50-25 reps:

  • situps
  • flutterkicks (4 count)

5.) Crouching Tiger

  • 50 squats
  • 25 pushups
  • 50 pistols
  • 25 fingertip pushups
  • 50 side lunges
  • 25 knuckle pushups
  • 50 walking lunges
  • 25 diamond pushups

6.) For time:

  • 50 flutterkicks
  • 50 situps
  • Run 400m
  • 100 flutterkicks
  • 100 situps Run
  • 400m

7.) 4 rounds of:

  • 50 pushups
  • 50 situps

8.) As many rounds as possible in 12 minutes of:

  • 10 pushups
  • 15 situps
  • 20m walking lunge

9.) 21-15-9 reps of:

  • lunges (Each leg ½ rep)
  • situps
  • burpees

10.) 5 rounds of:

  • 50 mountain climbers (4 count)
  • 25 situps

11.) 5 rounds of:

  • 100 jumping jacks
  • 100 mountain climbers

12.) The Prison Workout

  • 20-19-18 … 3-2-1
  • Burpee
  • Walk 25m

13.) 50 rounds of:

  • 1 squat
  • 1 pushup
  • 1 situp
  • 1 superman
  • 1 tuck jump

14.) 5 rounds of:

  • 30 second isometric squat hold
  • 20 squats
  • 30 seconds isometric leaning rest
  • 20 pushups

15.) For time:

  • 50 jumping jacks
  • 50 pushups
  • 50 tuck jumps
  • 50 situps
  • 50 mountain climbers(50 each leg)
  • 50 squats
  • 50 jumping jacks

16.) 10 rounds:

  • 30 seconds handstand
  • 30 seconds isometric squat
  • Score is cummulative time.

17.) Playing with pushups

  • Run 100m
  • 20 pushups
  • 5 burpees
  • 15 clap pushups
  • 5 burpees
  • 10 chestslap pushups
  • 5 burpees
  • 5 fingertip pushups
  • Run 100m
  • 15 pushups
  • 5 burpees
  • 10 clap pushups
  • 5 burpees
  • 10 chestslap pushups
  • 5 burpees
  • 5 fingertip pushups
  • Run 100m
  • 10 pushups
  • 5 burpees
  • 10 clap pushups
  • 5 burpees
  • 10 chestslap pushups
  • 5 burpees
  • 5 fingertip pushups

18.) For time:

  • Run 400m
  • Burpee Broad Jump 25m
  • Walking Lunges 25m
  • Burpee Broad Jump 25m
  • Bear Crawl 25m
  • Burpee Broad Jump 25m
  • Walking Lunges 25m
  • Burpee Broad Jump 25m
  • Bear Crawl 25m
  • Run 400m

19.) Deck of Cards (Core Variation)

Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck.

  • Hearts – burpees
  • Diamonds – mountain climbers (act)
  • Spades – flutterkicks (4ct)
  • Clubs – situps
  • Jokers – Run 400m

20.) For time:

  • 50 burpees
  • 75 flutterkicks (4count)
  • 100 pushups
  • 150 situps

21.) 5 rounds of:

  • 10 burpees
  • 20 box/bench jumps
  • 30 pushups
  • 40 squats
  • 50 lunges

22.) 4 rounds of:

  • 50 walking lunges
  • 50 squats
  • Run 400m

23.) For time:

  • Run 5k
  • Every 2:00 do 20 pushups and20 squats.

24.) 3 rounds of:

  • 50 pushups
  • 50 situps
  • 50 squats

25.) 5 rounds of:

  • 50 walking lunges
  • 15 handstand pushups

26.) For time:

  • 80 squats
  • 10 handstand pushups
  • 60 squats
  • 20 handstand pushups
  • 40 squats
  • 30 handstand pushups
  • 20 squats

27.) 4 rounds of:

  • 25 lunges
  • 50 squats

28.) 5 rounds of:

  • 100 squats
  • 20 lunges
  • 35 pushups

29.) 5 rounds of:

  • 50 squats
  • 30 handstand pushups

30.) 2 rounds:

  • Max pushups 2:00
  • Max situps 2:00
  • Max flutterkicks 2:00
  • Max squats 2:00

31.) 3 rounds of:

  • 30yd bear crawl
  • 30yd inch worm pushup
  • 30yd burpee jumps

But hey, I dont think Shane or I could single handily create the most comprehensive bodyweight workout document (I must admit Shane got pretty close), so…

What bodyweight workouts are your favorite?? Add them to the comments!!

-Jerred

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  • Savoie

    Favorite Bodyweight workout is Murph! Always kills me and all you need is the outdoors and a place to do Pullups!

    Run 1 Mile
    100 Pullups
    200 Pushups
    300 Situps
    Run 1 Mile

  • S Liu

    200 pushups, everytime you have to stop, do a 40 meter run. I did mine in 17:03 and I was downright awful. Also I took this from Crossfitfootball.com but changed it from 150 to 200.

  • Claude

    With a tabata timer app on my phone, I can always find a decent and short workout anywhere. I use it for push ups, sit ups, anything. Im definitely at a different level of fitness than you though. (for now)

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