100 No Equipment Necessary Workouts
- 100 Push-ups 100 Sit-ups 100 Squats
1 Round for Time
- 30 Push-ups 40 Sit-ups 50 Squats
3-5 Rounds for Time
- 5 Push-ups 10 Sit-ups 15 Squats
Max Rounds in 20 minutes
- Walking Lunges Push-ups
50-40-30-20-10 Rep Rounds for Time
- Run 400 meters
(or any sprint distance –1:30-2:30 min long) 50 Squats
25 Push-ups
3 Rounds for Time
6. Run 1000 meters (about 3-5 minutes)
100 Squats
50 Push-ups
1 Round for Time
7. Squats for time (pick a number
between 100-500) 1 Round for Time
8. Burpees Push-ups
Sit-ups 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
9. Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time
10. Burpees (50-150 – pick a number and go for it!)
1 Round for Time
- Run 800 meters (Run about 5 mins)
50 Squats
50 Sit-ups
3 Rounds for Time - Run 1 mile 100 Push-ups
200 Squats
Run 1 mile
1 Round for Time - 21 Push-ups 42 Squats
15 Push-ups 30 Squats
9 Push-ups 18 Squats1 Round for Time
- Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting! 1 Round for Time
- Run 400 meters 50 Squats
Run 400 meters 50 Push-ups Run 400 meters 50 Sit-ups
Run 400 meters 1 Round for Time
16. 50 Walking Lunges (each leg)
800 meter run
50 Walking Lunges
17. 10 Shuttle run (aka Suicide’s)
20-50 meters 10 Burpees
5 Rounds
18. How many rounds in 20 minutes of
10 Push-Ups
10 Box Jumps
10 Lunges (each leg)
19. Sprint 100 meters Rest 1 minute
Repeat 10 times
20. 60 Push-ups Run 400 meters
40 Push-ups Run 800
20 Push-ups Run 1 mile
- “Susan”–5roundsfortime:Run200m,then10squats,10pushups
- Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups,
10 sit-ups
- 10Roundsfortime:10burpees,100msprint
- 10handstandjackknifetoverticaljump,10handstandjackknifetotuck jump, 10 handstand jackknife to straddle jump.
- 3Roundsfortime:10Handstandpushups,200mrun
- 6Roundsfortime:10pushups,10airsquatsand10situps
- 10roundsfortime:10push-ups,10squats,10situps
- 10roundsfortime:10push-ups,100mdash
- 5roundsfortime:10push-ups,10hollowrocks,run200meters
- 10rounds:10push-ups,10squats
- 10roundsfortime:10push-ups,10situps,then10squats
- 10roundsfortime:10situps,10burpees
- 4Roundsfortime:10verticaljumps,10pushups,10situps
- 5Roundsfortime:10verticaljumps,run400meters
- 10roundsfortime:10walkinglunges,10push-ups
- 10setsof100mdash(restislengthoftimeittookyoutocompletethe last 100 m sprint)
- 100airsquats,rest3minutes,100airsquats,rest3minutes, 100 air squats
- Fortimecomplete100airsquats
- Fortimecomplete100burpees
- Fortime:100jumpingjacks,75airsquats,50pushups,25burpies
- Fortime:100pushups
- 10to1ladder:BurpeesandSitups
- 10to1ladder:sit-ups/pushupsanda100metersprintbetweeneachset.
- 10setsof:30secondhandstandholdfollowedbyholdingfor30seconds at bottom of squat
- 10x50metersprint(restis2minutesbetweensprints)
- 3Roundsfortime:20jumpingjacks,20burpies,20airsquats
- 4Roundsfortime:20abmatsit-ups,20push-ups,400meterrun
- Fortimecomplete200airsquats
- Fortimecomplete250jumpingjacks
- 3Roundsfortime:Run1/2mile,then50airsquats
- 5Rounds:3verticaljumps,3squats,3longjumps(restasneeded)
- 3Rounds:30pushups,30secondhandstand
- 5Rounds:30secondhandstandagainstawall,followedbya30second static hold at the bottom of the squat
- 5 rounds: 30 second handstand, 60 second squat hold ( at the bottom of the squat)
- 3roundsfortime:400mrun/sprintfollowedby30airsquats
- 4setsx25jumpingsquats
- 20rounds:5pushups,5squats,5situps
- 5Rounds:200mdash(restisthelengthoftimeittookyoutocomplete the previous 200m dash)
- 50airsquatsx5.Restequalamountsasittooktodoeach50.
- 50airsquats,4rounds.restfor2minutesbetweenrounds.
- 5x400Msprints(restisthesametimeittookyoutocompletethe last 400m sprint)
- 7roundsfortime:7squats,7burpies
- airsquatx10pushupx10situpx103roundsfortime
- Airsquatsx20,Burpiesx20,Push-Upsx20–3rounds…fortime
- Burpeetothepushupposition,do10pushups,burpeeout.5rounds.
- Handstand1minute,holdbottomofthesquatfor1minute,5rounds.
- Handstand30secondsand10squats,8rounds.
- handstand30secondsand20airsquats,5rounds.
- handstand30seconds,tosquathold30seconds.10rounds.
- Handstand5x30seconds.Run:2x800metersfortime.Dothehand- stands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
- handstandhold,30seconds,squathold30seconds…10rounds.
- Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
- Handstands,30secondhold,30secondstaticsquat,30secondrest, 8 rounds.
- Ifyoucannotdo“man’sstyle”doyourpushupsfromtheknees. After that do 100 air squats for time.
- InvisibleFran…21-15-9ofairsquatsandpushupsfortime.
- Run1mileanddo10push-upsevery1minute.
- Run1milefortime.
- Run 1 mile with 100 air squats at midpoint, for time.
- Run1mile,lunging30stepsevery1minute.
- Run1mile,plus50squats-fortime.
- Run1mile,stoppingeveryminutetodo20airsquats.
- Run1minute,squat1minute5rounds.
- run200meters,50squats,3rounds
- run400meters,50airsquats.4rounds.
- run400mairsquat30handstand30seconds3roundsfortime
- Runwithhighkneesfor15secondsanddropintoapushup,getback up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
- spendatotalof3minutesinahandstand.
- Spendatotalof5minutesinahandstand,orheadstand.Ifyouare
using the headstand do not stay over a minute at a time.
- Sprint100meters,Walk100meters,10rounds.
- sprint100m30squats…8rounds.
- Sprint200manddo25pushups,3rounds.
- sprint50meters,10pushups.10rounds.
- TabataSquats:20secondson10secondsrest,8rounds.Count your lowest score.
- TabataPush-ups.
- Tabatasquatsandtabatapushups.
- Tenverticaljumps(jumpashighasyoucan,landanddoitagain), 10 push-ups 5 rounds.
- Test yourself on a max set of push ups…tight body chest to the floor… full extension!
- Walk 100 meters on your hands, even if it is 2 meters at a time.
- 10Roundsfortime:Run100meters,then20airsquats
- 4 Rounds: Hold a handstand for 30 seconds or do 5 handstand push ups, then run 400 meters
