Equipment Free Workouts
WORKOUTS YOU CAN DO AT HOME WITH ZERO EQUIPMENT
The following list of workouts is one that I used to have on my old CrossFit gym’s website that requires almost zero equipment (beyond the occasional jump rope).
That website is no longer active - but I wanted to share them here on our website amidst everything going on in the world just in case you can no longer make it to your gym due to COVID-19 concerns, kids staying home from school, and so on.
So enjoy - stay active, stay healthy, and be well.
The Workouts
5 Rounds For Time:
100 Jump Rope*
50 Air Squats
*Can substitute with jumping jacks
For Time:
150 Double Under*
*Can substitute with regular jump rope or jumping jacks
AMRAP in 20 minutes of:
400 Meter Run
Max Rep Pull Ups*
*Sub w/Push Ups
For Time:
100 Air Squats
75 Sit Ups
50 Box Jumps
400 Meter Run
3 rounds for time of:
800 Meter Run
50 Back Extensions*
50 Sit Ups
*Also known as a ‘superman’
For Time:
2 Minutes Max Double Under*
2 Minutes Sit Ups
Rest 1 Minute
90 Seconds Max Double Under*
90 Seconds Max Sit Ups
Rest 1 Minute
60 Seconds of Max Double Under*
60 Seconds of Max Sit Ups
*Can substitute with regular jump rope or jumping jacks
For Time:
100 Air Squats
75 Sit Ups
50 Box Jumps*
400 Meter Run
*Can jump onto a bench, step, etc.
4 Rounds For Time:
10 Tuck Jumps
10 Push Ups
10 Sit Ups
For Time:
5k Run
10 Rounds For Time:
10 Push Ups
10 Squats
10 Tuck Jumps
5 Rounds For Time:
Handstand Hold for 1 minute
Hold the Bottom of a Squat for 1 minute
10 Rounds For Time:
100 Meter Sprint
100 Meter Walk
For Time:
100+ Push Ups
10 Rounds For Time:
100 Meter Run
20 Air Squats
For Time:
100 Push Ups
100 Sit Ups
100 Air Squats
3 Rounds For Time:
30 Push Ups
40 Sit Ups
50 Air Squats
AMRAP in 20 minutes:
5 Push Ups
10 Sit Ups
15 Air Squats
21-15-9 Rep Rounds for Time:
Walking Lunges (each leg)
Handstand Push Ups
For Time:
100 Air Squats
30 Chair Dips
75 Air Squats
20 Chair Dips
50 Air Squats
10 Chair Dips
5 Rounds For Time:
200 Meter Run
10 Air Squats
10 Push Ups
3 Rounds For Time:
200 Meter Run
25 Push Ups
3 Rounds For Time:
10 Handstand Push Ups*
200 Meter Run
*Sub Handstand Hold for 30-60 Seconds or w/Push Ups
20 Rounds For Time:
5 Push Ups
5 Air Squats
5 Sit Ups
AMRAP in 20 minutes:
5 Handstand Push Ups*
10 Pistols**
*Sub Handstand Hold for 30-60 Seconds or w/Push Ups
**Single Leg Squats - Sub 20 Air Squats
Annie 50-40-30-20-10 for Time:
Double Under*
Sit Ups
*Can substitute with regular jump rope or jumping jacks
10-9-8-7-6-5-4-3-2-1 for Time
Sit Ups
*100 Meter Sprint Between Sets
50-40-30-20-10 for Time:
Jump Rope
Push Ups
For Time:
Burpees*
*Pick a number between 50-200
For Time:
800 Meter Run
50 Air Squats
50 Sit Ups
For Time:
1 Mile Run
100 Push Ups
200 Air Squats
1 Mile Run
21-15-9 for Time:
Handstand Push Ups
Chair Dips
Push Ups
*Sub Handstand Hold for 30-60 Seconds
For Time:
21 Push Ups
42 Air Squats
15 Push Ups
30 Air Squats
9 Push Ups
18 Air Squats
For Time:
400 Meter Walking Lunges
6 Rounds For Time:
10 Push Ups
10 Air Squats
10 Sit Ups
5 Rounds For Time:
3 Tuck Jumps
3 Squats
3 Broad Jump
8 Rounds For Time:
Handstand 30 seconds
10 Air Squats
10 Rounds For Time:
10 Push Ups
100 Meter Run
10 Rounds For Time:
10 Push Ups
10 Air Squats
8 Round Tabata:
Air Squats (or other movements on this list)*
*20 seconds on 10 seconds rest
For Time:
800 Meter Run
100 Air Squats
800 Meter Run
7 Rounds For Time:
7 Air Squats
7 Burpees
5 Rounds For Time:
50 Air Squats
*Rest 1:1 ratio per round
For Time:
100 Jumping Jacks
75 Air Squats
50 Push Ups
25 Burpees
5 Rounds For Time:
Run for 1 minute
Air Squat for 1 minute
3 Rounds For Time:
10 Air Squats
10 Push Ups
10 Sit Ups
For Time:
250+ Walking Lunges*
*Scale as needed
3 Rounds For Time:
20 Jumping Jacks
20 Burpees
20 Air Squats
For Time:
Run 400 meters
50 Air Squats
Run 400 meters
50 Push Ups
Run 400 meters
50 Sit Ups
Run 400 meters
For Time:
80-60-40-20 Reps of Air Squats
40-30-20-10 Reps of Sit Ups
20-15-10-5 of Handstand Push Ups
*Complete 80 Air Squats, 40 Sit-Ups, 20 Push Ups and cycle back through.
For Time:
50 Walking Lunges
800 Meter Run
50 Walking Lunges
For Time:
30 Handstand Push Ups
40 Jump Squats
50 Sit Ups
60 Squats
70 Double Under*
*Can substitute with regular jump rope or jumping jacks
For Time:
1 Mile Run
30 Step Lunge Every Minute
5 Rounds For Time:
30 Second Handstand Hold
20 Air Squats
For Time:
Burpees*
*Pick a number between 50-200
10-9-8-7-6-5-4-3-2-1 For Time:
Burpees
Sit Ups
3 Rounds:
50 Sit Ups
400 Meter Run
10 Rounds For Time:
10 Walking Lunges
10 Push Up
10 Rounds For Time:
10 Burpees
100 Meter Run
For Time:
1 Mile Run
*10 Push Ups On The Minute, Every Minute
For Time:
1 Mile Run
8 Rounds For Time:
100 Meter Run
30 Air Squats
10 Rounds For Time:
10 Sit Ups
10 Burpees
For Time:
250+ Jumping Jacks
4 Rounds For Time:
400 Meter Run
50 Air Squats
3 Rounds for Time:
400 Meter Run
50 Air Squats
25 Push Ups
For Time:
1000 Meter Run
100 Air Squats
50 Push Ups
3 Rounds For Time:
800 Meter Run
50 Air Squats
10 Rounds For Time:
10 Push Ups
10 Sit-ups
10 Air Squats
21-15-9
Air Squats
Push Ups
Handstand Hold:
Hold a Handstand For 5 Minutes*
*Rest as needed
AMRAP in 20 minutes:
10 Bench Dips
10 Box Jumps*
10 Walking Lunges
*Can jump onto a bench, step, etc.
For Time:
60 Push Ups
400 Meter Run
40 Push Ups
800 Meter Run
20 Push Ups
1 Mile Run
For Time:
Air Squats*
*Pick a Number Between 100-500
10-9-8-7-6-5-4-3-2-1 for Time:
Burpees
Push Ups
Sit Ups
That's all for now! Use these workouts when you're traveling, unable to make it to the gym, or just looking for activities you can do at home - enjoy!
This blog was created by Xplore Nutrition founder & nutrition coach - Sam Karoll.