HomeGymWod - 100+ Bodyweight Workouts Guide v1.7

Prepared exclusively for hichem.mustapha@gmail.
com Transaction: 0087378936

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Full Body Workouts Page 04
T H E CO NT E NT S Upper Body Workouts Page 10
Lower Body Workouts Page 15
Abs & Core Workouts Page 21
Stretching & Mobility Page 24

A BO U T
THE
PR OG RA M
These are the best workouts that have
been tested and proven to work over
and over by many athletes training with
limited or no equipment.
This book includes 100+ bodyweight

FIND US
only workouts that you can do
anywhere and choose the area you
want to work most. Email :
hello@homegymwod.com
The workouts are broken down into full
body, upper body, lower body, and abs
Website :
& core sections.
www.homegymwod.com
Exercise Video Library

Instagram :
@homegymwod
Unsure about a movement featured in
this program?
Visit our partner's YouTube Channel for

a full playlist of bodyweight exercises
you can do at home.
Also, check out this playlist for mobility

& stretching exercise demonstrations.
100+ Bodyweight Workouts Guide | Page 2

Home Gym Equipment
Here is a list of some cheap recommended

items you might want to purchase for your
home gym setup.
Resistance Bands:
https://www.wodpartner.com/YGnv
Plyo Box:
https://www.wodpartner.com/bvJp
Gymnastics Rings:
https://www.wodpartner.com/xuIk
Dumbbells:
https://www.wodpartner.com/0syv
Kettlebells:
https://www.wodpartner.com/JXuP
Bench:
https://www.wodpartner.com/TSrY
Heart Rate Monitor:
https://www.wodpartner.com/sbpT

FULL BODY WORKOUTS

Workout 1 AMRAP (As Many Rounds As Possible)
For Time 12 Burpees

12 Dips
21-15-9-6-3 12 Reverse Lunges
12 Push-Ups
Burpees 🎞🎞 Use a bench or a chair for dips.
Air Squats 🎞🎞
Push-Ups 🎞🎞
Reverse Lunges (each side) 🎞🎞
Workout 5
Sit-Ups 🎞🎞
Tabata (Push-Ups, Burpees, Sit-Ups, Double Unders)
Workout 2 Minute 0:00 - 4:00

Push-Ups
For Time
Minute 4:00 - 8:00
21-15-9 Burpees
Burpees Minute 8:00 - 12:00

Push-Ups Sit-Ups
Air Squats
Minute 12:00 - 16:00
Rest 2 minutes Double Unders
9-15-21 One Tabata is 8 Rounds:
Air Squats 20 Seconds Work

Push-Ups 10 Seconds Rest
Burpees
This workout is 4 Tabatas back-to-back
Workout 3 Set your timer to 20 seconds of work and 10

seconds of rest for 32 rounds total (16 minutes).
5 Rounds
First, you will do 8 rounds of push-ups, then 8 rounds
50 Mountain Climbers 🎞🎞 of burpees, then 8 rounds of sit-ups and finally 8
35 Air Squats rounds of double unders.
20 Dips 🎞🎞
Workout 6
Workout 4
AMRAP 15 (As Many Rounds As Possible in 15
4 Rounds minutes)
8 Minutes Work : 2 Minutes Rest 10 Air Squats

20 Sit-Ups

10 Push-Ups
30 Seconds High Plank 🎞🎞 10 Reverse Lunges (each side)
10 Burpees
Workout 7
Workout 10
5 Rounds
For Time
10 Jump Squats 🎞🎞
20 Push-Ups 50 Air Squats
30 Step-Ups 🎞🎞 15 Burpees
40 Mountain Climbers 40 Reverse Lunges (each side)
50 Double Unders 15 Burpees
30 Mountain Climbers (each side)
15 Burpees
Workout 8 20 Sit-Ups
15 Burpees
For Time 10 Handstand Push-Ups
15 Burpees
300 Air Squats
Every minute, starting with 0:00 perform 5 push-ups. Workout 11

Wear a weight vest if able. 5 Rounds
Workout 9 20 Push-Ups
50ft (15m) Crab Walk 🎞🎞
20 Jump Squats
Running Clock
50ft (15m) Bear Crawl 🎞🎞
20 Mountain Climbers
At 0:00
3 Rounds Workout 12
10 Handstand Push-Ups 🎞🎞 For Time
10 Burpees
80 Squats
At 6:00 10 Handstand Push-Ups
60 Squats
3 Rounds
20 Handstand Push-Ups
40 Squats
10 Air Squats
10 Burpees 20 Squats
At 12:00
3 Rounds

Workout 13 Buy out: 100 Double Unders
5 Rounds Workout 17
50 Air Squats AMRAP 20
40 Double Unders 🎞🎞
30 Mountain Climbers 5 Burpees
20 Push-Ups 10 Squat Jacks 🎞🎞
10 Burpees 15 Push-Ups
Workout 18
Workout 14
For Time
For Time
25-20-15-10-5
21-15-9
Air Squats
Push-Ups
Pull-Ups
Burpees
Push-Ups
Mountain Climbers (each side)
Workout 19
Workout 15
Minutes)
AMRAP 15
3 Burpees
20 Air Squats
3 Air Squats
20 Forward Lunges 🎞🎞
3 Push-Ups
10 V-Ups 🎞🎞
10 Push-Ups
Rest 2 minutes
Workout 16 AMRAP 4 (As Many Rounds As Possible in 4

Minutes)
For Time
6 Burpees
6 Air Squats
Buy in: 100 Double Unders
6 Push-Ups
3 Rounds
Rest 2 minutes
25 Burpee Broad Jumps
Minutes)
20 Pistol Squats (alternating) 🎞🎞
9 Burpees

9 Air Squats 21 Air Squats
9 Push-Ups 15 Push-Ups
9 Burpees
This is 12 minutes of total work, broken down into 3
AMRAPs of 3, 4 and 5 minutes with 2 minutes of rest Rest 1 minute between rounds.
in between.
Workout 23
Workout 20
5 Rounds
For Time
10 Burpees 20 Step-Ups
25 Double Unders 30 Sit-Ups
20 Push-Ups
10 Burpees
25 Double Unders
50 Reverse Lunges (each side)
Workout 24
10 Burpees AMRAP 8
25 Double Unders
50 Reverse Lunges (each side) 10 Burpees
100 Sit-Ups 10 Push-Ups
10 Plank Up Downs 🎞🎞
10 Burpees
25 Double Unders Rest 2 minutes
100 Sit-Ups AMRAP 8
150 Air Squats
10 Burpees
10 Air Squats
Workout 21 10 Reverse Lunges
EMOM 20 (Every Minute On The Minute For 20

Minutes)
Workout 25
Minute 1: Max Jump Squats 🎞🎞 AMRAP 15

Minute 2: Max Push-Ups
Minute 3: Max Jumping Lunges 🎞🎞 2-4-6-8...
Minute 4: Max Burpees
Minute 5: Rest Handstand Push-Ups
V-Ups
Burpees
Workout 22
Keep adding 2 reps to both movements every round.
5 Rounds

Workout 26 Workout 30
For Time For Time
50 Push-Ups 10-9-8-7-6-5-4-3-2-1
50 Sit-Ups
50 Jumping Lunges (each side) Push-Ups
50 Air Squats Jumping Lunges (each side)
25 Push-Ups Burpees
25 Sit-Ups
25 Jumping Lunges (each side)
25 Air Squats
Workout 31
Every 4 Minutes x 5 Rounds
Workout 27
40 Double Unders
AMRAP 15 20 Push-Ups
10 Burpees
20 Sit-Ups
20 Step-Ups
5 Wall Walks 🎞🎞
Workout 32
AMRAP 20
Workout 28
5 Wall Walks
3 Rounds 10 Squat Jumps
15 V-Ups
10 Burpees
20 Sit-Ups
Workout 33
10 Double Push-Up Burpees 🎞🎞
3 Rounds
Workout 29 60 Double Unders

50 Walking Lunges
10 Rounds 40 Push-Ups
30 Air Squats
Every 2 minutes: 20 Sit-Ups
10 Burpees
30 Double Unders
10 Push-Ups
10 Jump Squats
Workout 34
Max burpees in the time remaining.
For Time
Rest 1 minute between rounds.
Buy in: Run 800m

10 Rounds
10 Push-Ups
20 Air Squats
30 Sit-Ups
Buy out: Run 800m
Workout 35
10 Rounds
50 Double Unders
10 Push-Ups
10 V-Ups
10 Burpees

UPPER BODY WORKOUTS

Workout 1 9 Wall Walks
Rest 2 minutes between rounds.

Every Minute Until Failure
5 Burpees Workout 5
5 Sit-Ups
5 Push-Ups 5 Rounds
Add 1 rep each minute until can no longer complete 1-Minute High Plank
all reps within a minute. 50 Double Unders
Workout 2 Rest 1 minute between rounds.
For Time
Workout 6
21-15-9
30 Rounds
Pull-Ups
Push-Ups 3 Strict Pull-Ups
6 Push-Ups
Rest 2 minutes 9 Dips
9-15-21
Workout 7
Pull-Ups
Push-Ups 5 Rounds
2 Minutes Work : 1 Minute Rest

Workout 3
10 Strict Handstand Push-Ups
For Time 50 Double Unders
Max Wall Walks in time remaining
50 Strict Handstand Push-Ups
50 Kipping Handstand Push-Ups
50 Push-Ups
Workout 8
Every time you break perform 25 double unders. EMOM 16
Minute 1: 30-Seconds Max Sit-Ups

Workout 4 Minute 2: 30-Seconds Max Push-Ups
Minute 3: 30-Seconds Wall Facing Shoulder Taps 🎞🎞
4 Rounds Minute 4: 30-Seconds Plank
21 Burpees
15 Push-Ups
Workout 9

Rest 2 minutes
For Time
30 Burpees
30 Push-Ups Max Unbroken Push-Ups
10 Pull-Ups
20 Push-Ups Rest 2 minutes
20 Pull-Ups
10 Push-Ups 20 Burpees
30 Pull-Ups Max Unbroken Push-Ups
Workout 10 Rest 2 minutes
10 Burpees
5 Rounds Max Unbroken Push-Ups
20 Step-Ups Workout 14
30 Sit-Ups
20 Push-Ups AMRAP 20
Workout 11 5 Pull-Ups
10 Burpees
15 Push-Ups
EMOM 20 20 Double Unders
Odd: 5 Burpees + 10 Push-Ups

Even: 5 Burpees + 10 Dips Workout 15
Workout 12 For Time
50 Double Unders
40 Sit-Ups
6 Rounds 30 Push-Ups
20 Burpees
1 Minute Work : 1 Minute Rest 10 Pull-Ups
20 Burpees
30 Double Unders 30 Push-Ups
Max Push-Ups in time remaining 40 Sit-Ups
50 Double Unders
Workout 13
Workout 16
For Time & Reps
EMOM X
40 Burpees
Max Unbroken Push-Ups Minute 1: Max Burpees
Minute 2: 15 Sit-Ups

8 Rounds
Continue alternating between minutes 1 and 2 until
you've completed 150 burpees. 5 Pull-Ups
10 Push-Ups
EMOM 15 Workout 22
2 Wall Walks EMOM 15
4 Burpees
8 Push-Ups 4 Burpees
4 Push-Ups
All three movements are to be completed in each 4 Plank Up Downs (each side)
minute for the duration of the EMOM (15 minutes)
All three movements are to be completed in each
minute for the duration of the EMOM (15 minutes)
Workout 18
AMRAP 15
Workout 23
20-Seconds of Pull-Ups 3 Rounds

20-Seconds of Sit-Ups
20-Seconds of Push-Ups 5 Minutes Work : 2 Minutes Rest
20 Dips
20 Push-Ups
EMOM 20 Max reps of burpees in time remaining.
Minute 1: Max Double Unders

Minute 2: Max Push-Ups
Workout 24
Minute 3: Max V-Ups
Minute 4: Dips For Time
Minute 5: Rest
50 Push-Ups
50 Pull-Ups
Workout 20
Every minute, including 0:00 perform 25 double
EMOM 16 unders.
Minute 1: 15 Push-Ups
Minute 2: 30 Seconds of Mountain Climbers
Workout 25
Every 4 Minutes x 5 Rounds
Workout 21
21 Burpees

15 Push-Ups
9 Pull-Ups 12-10-8-6-4-2
3 Wall Walks
Pull-Ups
Workout 26 30 Mountain Climbers Between Each Round
EMOM 20 Workout 30
Minute 1: 20 Mountain Climbers For Time
Minute 2: 10 Push-Ups
Minute 3: 20 Sit-Ups 50 Burpees
Minute 4: 10 Dips 40 Sit-Ups
30 Push-Ups
Workout 27 20 V-Ups
10 Wall Walks
For Time
Workout 31
40-30-20-10
For Time
Burpees
Pull-Ups 10-9-8-7-6-5-4-3-2-1
V-Ups
Push-Ups Wall Walks
30 Double Unders between each set
Workout 28
Workout 32
5 Rounds
5 Rounds
400m Run
20 Burpees 10 Pull-Ups
20 Sit-Ups 20 Handstand Push-Ups
20 Push-Ups 30 Sit-Ups
40 Double Unders
Workout 29
Workout 33
For Time
10 Rounds
20-18-16-14-12-10
5 Dips
Push-Ups 5 Push-Ups
30 Double Unders Between Each Round 5 Plank Up Downs (each side)
Directly Into

Workout 34
AMRAP 15
2-4-6-8-10-12...ETC
Dips
Push-Ups
Lateral Hops 🎞🎞
2 Wall Walks between each round.
Workout 35
For Time
20-18-16-14-12-10-8-6-4-2
Burpees
30-Seconds High Plank between each round.

LOWER BODY WORKOUTS

Workout 1 100-80-60-40-20
Double Unders
For Time
50-40-30-20-10
90 Double Unders
60 Air Squats Air Squats
30 Burpees
Every 2 minutes, including 0:00 perform 10 sit-ups.
60 Double Unders
30 Air Squats
20 Burpees Workout 5
30 Double Unders 10-9-8-7-6-5-4-3-2-1
15 Air Squats
10 Burpees Burpees
Air Squats
Workout 2 Reverse Lunges (each side)
2 Minutes Work : 1 Minute Rest Workout 6

9 Burpees EMOM 24
18 V-ups
Max Alternating Pistol Squats Minute 1: 40 Mountain Climbers
Minute 2: Max Air Squats
Continue until 100 pistol squats are accumulated. Minute 3: Rest
Workout 3 Workout 7
EMOM Death By 5 Rounds
Minute 1: 1 Burpee + 1 Air Squat 20 Air Squats

Minute 2: 2 Burpees + 2 Air Squats 50ft (15m) Bear Crawl
Etc 20 Reverse Lunges
50ft (15m) Burpee Broad Jumps
Keep adding 1 burpee and 1 air squat each minute.
Continue until can no longer complete prescribed Workout 8

number of reps within a minute.
For Time
Workout 4 10-20-30-40-50
For Time V-Ups

Double Unders

Step-Ups (each side) Buy out: 100 Sit-Ups
Workout 9
Workout 13
30 Rounds
5 Rounds
2 Reverse Lunges
3 Burpees 2 Minutes Work : 2 Minutes Rest
4 Air Squats
Workout 10 10 Burpees
20-Second Wall Sit
30 Air Squats
For Time Max Jump Squats in time remaining
30 Jump Squats Work for 2 minutes, rest for 2 minutes. If you cannot
10 Burpees get to jump squats, scale down the number of reps.
20 Sit-Ups
20 Jump Squats
10 Burpees Workout 14
20 Sit-Ups
10 Jump Squats 5 Rounds
10 Burpees
20 Sit-Ups 25 Air Squats
25 Glute Bridges
Workout 11 25 Forward Lunges (each side)

25 Burpees
5 Rounds
Workout 15
25 Sit-Ups
20 Air Squats EMOM 10
15 Jump Squats
Minute 1: 12 Air Squats
Workout 12 Minute 2: 12 Burpees
Rest 3 minutes
For Time
EMOM 8
Buy in: 100 Mountain Climbers
3 Rounds Minute 2: 14 Burpees
21 Air Squats Rest 3 minutes

15 Burpees
9 Jumping Lunges EMOM 6

Minute 1: 25 Air Squats 10 Jumping Lunges (each side)
Minute 2: 16 Burpees 20 Jumping Squats
Rest 3 minutes
Workout 19
EMOM 4
5 Rounds
Minute 2: 18 Burpees 30 Double Unders
20 Mountain Climbers (each side)
Scale the number of reps based on your fitness level. 10 Step Ups (each side)
You should have at least 15 seconds of rest in each
movement during the first EMOM. The last EMOM (4
Workout 20
minutes) should be near impossible to complete.
For Time
Workout 16
10 Burpees
25 Double Unders
For Time
10 Burpees
50 Reverse Lunges (each leg)
25 Double Unders
1:00 Wall Sit
50 Air Squats
1:00 Wall Sit
10 Burpees
25 Reverse Lunges (each leg)
25 Double Unders
1:00 Wall Sit
25 Air Squats
100 Sit-Ups
1:00 Wall Sit
10 Burpees
Workout 17 25 Double Unders
Every 6 Minutes x 4 Rounds 100 Sit-Ups
150 Air Squats
30 Burpees
20 Alternating Reverse Lunges
Workout 21
10 Air Squats
10 Jump Lunges
For Time
5 Jump Squats
25 Jumping Lunges (each leg)

Workout 18 100 Russian Twists
50 Air Squats
5 Rounds 100 Sit-Ups
50 Air Squats
20 Air Squats 100 Russian Twists
10 Reverse Lunges (each side) 25 Jumping Lunges (each leg)

Burpees
Workout 22 Perform 15 Air Squats after each set of burpees.
AMRAP 20 (As Many Reps As Possible in 20

Minutes) Workout 25
10 Double Unders 5 Rounds
1 Jump Squat
1 Burpee 10 Step Ups (each side)
10 Air Squats
20 Double Unders 10 Jump Squats
2 Jump Squats :30 Wall Sit
2 Burpees
30 Double Unders
Workout 26
3 Jump Squats
3 Burpees 5 Rounds
Etc.
20 Squat Jacks
Continue adding 10 double unders and 1 rep per 40 Mountain Climbers
each movement for 20 minutes. 20 Step Ups
10 Rounds
For Time
10 Burpees
21-15-9
10 Sit-Ups
10 Alternating Pistol Squats (each side)
Burpees
Air Squats
Workout 28
Rest 2 minutes
For Time
9-15-21

Air Squats
1-Minute Wall Sit
Burpees
50 Air Squats
1-Minute Wall Sit
Workout 24 25 Reverse Lunges (each side)
1-Minute Wall Sit
25 Air Squats
For Time
1-Minute Wall Sit
10-9-8-7-6-5-4-3-2-1

Workout 29 3 Minutes Work : 1 Minute Rest
25 Burpees
10 Rounds 25 Air Squats
Max Mountain Climbers in time remaining
10 Squat Jacks
10 V-Ups
10 Jump Squats Workout 34
10 Sit-Ups
4 Rounds
Workout 30 400m Run

50 Double Unders
5 Rounds 25 Jump Squats
20 Burpees
20 Sit-Ups Workout 35
20 Alternating Pistol Squats
30 Rounds
Workout 31 9 Air Squats

6 Sit-Ups
For Time 3 Burpees
28-24-20-16-12-8-4
Alternating Pistol Squats

V-Ups
Workout 32
For Time
100 Air Squats

100 Sit-Ups
100 Reverse Lunges
Every minute, starting with 0:00 perform 5 burpees.
Workout 33
4 Rounds

ABS & CORE WORKOUTS

Workout 1 Workout 5
For Time 3 Rounds
100 Russian Twists 🎞🎞 20 Plank Reach Through (each side) 🎞🎞

100 Sit-Ups 🎞🎞
100 Bicycle Kicks 🎞🎞 Rest 1 minute between rounds.
Workout 2 Note: Perform elbow variation if unable to do

straight arm. 🎞🎞
4 Rounds
Workout 6
10 Seconds Hollow Hold 🎞🎞
10 Hollow Rocks 🎞🎞 AMRAP 5
10 Seconds Hollow Hold 🎞🎞
12 Russian Twists 🎞🎞
Rest 1 minute between rounds. 24 Sit-Ups 🎞🎞
36 Bicycle Kicks 🎞🎞
Workout 3
Workout 7
3 Rounds
EMOM 12
30 Seconds High Plank 🎞🎞
30 Seconds Right Side Plank 🎞🎞 Minute 1: 20 Alternating Leg V-Ups 🎞🎞
30 Seconds Left Side Plank 🎞🎞 Minute 2: 30 Seconds Right Side Plank 🎞🎞
30 Seconds High Plank 🎞🎞 Minute 3: 30 Seconds Left Side Plank 🎞🎞
30 Seconds Rest Minute 4: Rest
Workout 4 Workout 8
AMRAP 8 5 Rounds
10 V-Ups 🎞🎞 30 Seconds High Plank

10 Seated Leg Lifts 🎞🎞 30 Mountain Climbers 🎞🎞
10 Sit-Ups 🎞🎞 30 Flutter Kicks 🎞🎞
10 Seated Leg Lifts 🎞🎞

For Time EMOM X
100 V-Ups 🎞🎞 Odd: Max reps of Sit-Ups 🎞🎞

Even: High Plank 🎞🎞
Every minute, starting with 0:00 perform 10 Russian
twists. 🎞🎞 Keep going through the EMOM until you have
completed 100 Sit-Ups.
Workout 10
Regardless of the number of sit-ups, stop the
4 Rounds workouts at 10-minute mark.
10 V-Ups 🎞🎞 Workout Example:

10 V-Ups 🎞🎞 Minute 0-1: 20 Sit-Ups 🎞🎞
Minute 1-2: High Plank Hold 🎞🎞
Rest 1 minute between rounds. Minute 2-3: 15 Sit-Ups 🎞🎞
Minute 3-4: High Plank Hold 🎞🎞
Workout 11 Etc.
4 Rounds
30 Seconds Elbow Plank Hold 🎞🎞

30 Seconds Elbow Plank Hip Dips 🎞🎞
30 Seconds Elbow Plank Hold 🎞🎞
30 Seconds Rest
Workout 12
4 Rounds
10 Sit-Ups 🎞🎞
10 Sit-Ups 🎞🎞
Rest 1 minute between rounds.

STRETCHING & MOBILITY

Routine 1 Routine 6
2:00 Pigeon Pose (each side) 🎞🎞 1:00 Half Front Split Pose (each side) 🎞🎞
1:00 Couch Stretch (each side) 🎞🎞 2:00 Child's Pose 🎞🎞
1:00 Saddle Pose 🎞🎞 2:00 Standing Straddle 🎞🎞
1:00 Puppy Dog Stretch 🎞🎞 1:00 Saddle Pose 🎞🎞
Routine 2 Routine 7
1:00 Seated Straddle Stretch 🎞🎞 1:00 Half Saddle Stretch (each side) 🎞🎞
1:30 Pigeon Pose (each side) 🎞🎞 1:00 Thread the Needle (each side) 🎞🎞
1:00 Seated Forward Fold 🎞🎞 1:00 Pigeon Pose (each side) 🎞🎞
2:00 Saddle Pose 🎞🎞 1:00 Child's Pose 🎞🎞
Routine 3 Routine 8
1:30 Low Dragon Stretch (each side) 🎞🎞 1:30 Low Dragon Stretch (each side) 🎞🎞
1:30 Half Saddle Stretch (each side) 🎞🎞 1:00 Supine Twist Pose (each side) 🎞🎞
1:00 Sitting Floor Twist (each side) 🎞🎞 1:30 Child's Pose 🎞🎞
1:00 Single Leg Forward Fold (each side) 🎞🎞 1:00 Saddle Pose 🎞🎞
Routine 4 Routine 9
1:00 Bottom of The Bench Dip Stretch 🎞🎞 1:00 Thread the Needle (each side) 🎞🎞
:30 Kneeling Tricep Stretch (each side) 🎞🎞 1:00 Bottom of The Bench Dip Stretch 🎞🎞
1:00 Thread the Needle (each side) 🎞🎞 :30 Kneeling Tricep Stretch (each side) 🎞🎞
:30 Seal Stretch 🎞🎞 :30 Seal Stretch 🎞🎞
Routine 5 Routine 10
1:30 Frog Stretch 🎞🎞 1:30 Low Dragon Stretch (each side) 🎞🎞
1:00 Couch Stretch (each side) 🎞🎞 1:30 Frog Stretch 🎞🎞
1:00 Seated Spinal Twist (each side) 🎞🎞 1:00 Puppy Dog Stretch 🎞🎞
1:00 Puppy Dog Stretch 🎞🎞 1:00 Happy Baby Pose 🎞🎞

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HomeGymWod - 100+ Bodyweight Workouts Guide v1.7

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Lower Body Workouts Page 15

Abs & Core Workouts Page 21

Stretching & Mobility Page 24

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This book includes 100+ bodyweight

Exercise Video Library

Visit our partner's YouTube Channel for

Also, check out this playlist for mobility

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Here is a list of some cheap recommended

Heart Rate Monitor:

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For Time 12 Burpees

Workout 2 Minute 0:00 - 4:00

Burpees Minute 8:00 - 12:00

9-15-21 One Tabata is 8 Rounds:

Air Squats 20 Seconds Work

Workout 3 Set your timer to 20 seconds of work and 10

8 Minutes Work : 2 Minutes Rest 10 Air Squats

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Every minute, starting with 0:00 perform 5 push-ups. Workout 11

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Workout 16 AMRAP 4 (As Many Rounds As Possible in 4

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EMOM 20 (Every Minute On The Minute For 20

Minute 1: Max Jump Squats 🎞🎞 AMRAP 15

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Workout 29 60 Double Unders

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Buy out: Run 800m

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Rest 2 minutes between rounds.

Workout 2 Rest 1 minute between rounds.

2 Minutes Work : 1 Minute Rest

Every time you break perform 25 double unders. EMOM 16

Minute 1: 30-Seconds Max Sit-Ups

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Workout 10 Rest 2 minutes

Odd: 5 Burpees + 10 Push-Ups

Workout 12 For Time

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20-Seconds of Pull-Ups 3 Rounds

Minute 1: Max Double Unders

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Workout 26 30 Mountain Climbers Between Each Round