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 inwhere 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
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