Staying active in your physical can be a great way to overcome social distancing and feel much better about yourself. So, today we bring to you 5 workout with no equipment you can do at home. Let’s get started!
Day #1
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
Day #2
5 Rounds For Time:
100 Jump Rope*
50 Air Squats
*Can substitute with jumping jacks
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’
Day #3
5 Rounds For Time:
100 Jump Rope*
50 Air Squats
*Can substitute with jumping jacks
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
Day #4
4 Rounds For Time:
10 Tuck Jumps
10 Push Ups
10 Sit Ups
For Time:
5k Run
Day #510 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
If you made it this far, BRAVO!
You can adjust this exercises to your needs and resistant or what makes you feel comfortable, the idea is not to get overwhelmed but that you enjoy working out and makes you feel powerful.
Stay happy, stay healthy, stay active, and be well my friends.
