Here are some workouts you can do if you can’t make it to the gym. If you travel a lot, I’d suggest buying a good jump rope and a kettlebell. Also, if you’re staying at a hotel, many have dumbbells, so I’d suggest making use of them.
Every minute, on the minute, for 20 minutes:
Intermediate: 10 Burpees
Advanced: 12 Burpees
ManBearPig: 15 Burpees
For time:
800 meter Run
200 m Walking Lunges
400 m run
100 m Walking Lunges
For time:
100-75-50-25 Double-Unders
25-20-15-10 Burpees
Every minute, on the minute, for 30 minutes:
8 Push-ups
12 Air Squats
Five rounds for time of:
20 Alternating Pistol Squats
10 Handstand Push-ups
Six sets of:
800 m run
Rest 60 seconds
Three rounds for time of:
100 Air Squats
100 feet of Burpee Broad Jumps
Every minute, on the minute, for 20 minutes:
30 Seconds of max Double-Unders
AMRAP in 15 minutes of:
10 Hand Release Clapping Push-ups
20 Jumping Lunges
30 Sit-ups
Every 5 minutes, for 25 minutes, complete the following:
400 m run
25 Burpees
Complete the following for time of:
50-40-30-20-10 rep rounds of:
Alternating Pistol Squats
Push-ups
Sit-ups
For time:
21-15-9 rep rounds of:
Handstand Push-ups
Dips
Hand Release Push-ups
Three rounds for time of:
60 Double-Unders
15 Burpees
10 sets, each for time, of:
400 meter run
Rest 2 minutes
Every minute, on the minute, for 20 minutes:
Odd Minutes:
9 Push-ups
6 Hand Release Push-ups
3 Hand Release Clapping Push-ups
Even minutes:
12 Air Squats
9 Jumping Squats
6 Alternating Pistol Squats
For time:
100 Air Squats
100 Sit-ups
100 Push-ups
100 Walking Lunges
5 Rounds for time:
15 Burpees
30 Sit ups
10 Rounds for time:
10 push ups
Run 100 Meters
For Time:
100 Burpee jump overs (find something at least knee high and jump over it after each burpee)
4 RoundsFor time:
400 meter run
400 meter backwards run
For time:
42-30-18
Lunges
Hand release push ups
Sit ups
15 Minute AMRAP:
15 push ups
15 box jumps (find something knee height or higher to jump on)
3 rounds for time:
25 Hand release push ups
50 Squats
400 Meter Run
20 Minute AMRAP:
15 Box Jumps
10 Pull ups
5 Handstand Push ups
5 Rounds for time:
25 Hand Release Push Ups
25 Box Jumps (find a ledge at least knee high)
For time:
100 Burpees
For time:
200 squats
150 sit ups
100 Push Ups
For Reps:
7 minute AMRAP Squats
1 min rest
5 minute AMRAP Sit ups
1 min rest
3 Minute AMRAP Burpees
3 Rounds For Time:
Run 800 meters
50 sit ups
For time:
21-15-9
Handstand push ups
Push ups
Dips (put your hands on the edge of a table or something similar and extend your legs, then dip down and press out till your arms are fully extended)
For time:
21-18-15-12-9-6-3-1
Pistol Squats
Handstand push ups
For time:
Run 2 miles
For time:
50 Burpees
40 Box Jumps
30 Jumping Squats
20 Hand Release clapping push ups
10 Wall Climbs
4 Rounds for time:
400 Meter run
25 overhead squats (use a broom stick, dowel or towel)
12 Minute AMRAP:
6 pistol squats (alternate legs)
12 jump and tuck squats
18 air squats
10 Rounds for time:
10 box jumps (find a legde knee height or higher)
10 lunges
10 squats
7 rounds of
30 seconds of burpees
30 seconds of jumping squats
1 minute rest
50 – 40 – 30 – 20 – 10 rep rounds of:
Air Squats
V – ups
Push ups
5 rounds of:
400 meter run
50 Air squats
Do you have a kettlebell, jump rope, or some dumbells to use? Try these:
5 rounds of:
25 kettlebell swings
50 double unders
For time:
21 – 15 – 9
Dumbbell thrusters (use two dumbbells, one each arm) go heavy!
Kettlebell or dumbbell snatches
For time:
50 – 40 – 30 – 20 – 10
Kettlebell swings
Sit ups
10 rounds of:
10 Kettelbell swings
10 Double unders
10 Goblet squats