We get it – not everyone can make it to the gym as often as they’d like.
Sometimes you just want to get a great workout in at home, out on the street or in a local park. Maybe it fits your schedule better. Maybe you’re stuck at home for some reason.
That’s why we’ve compiled a list of workouts that you can do pretty much anywhere and with minimal equipment.
1 – Ladders
Choose a simple bodyweight movement like a squat, a press up or a burpee. Do one in the first minute, two in the second minute, three in the third minute and so on. If you feel like adding more than one per minute then feel free!
2 – Multiple Movements
Choose a number of bodyweight movements to do in one minute, such as 15 squats. In your second minute choose another movement to do, such as 10 press ups. Bounce backwards and forwards between the exercises for 10-20 minutes.
3 – Head-to-Toe Sprint
5-10 rounds for time of:
10 press ups
10 air squats
Run 200m
4 – Crossfit.com hero workout “Michael”
3 rounds for time of:
Run 800
50 sit ups
50 back extensions / Supermans
5 – Descending Ladder
10-9-8-7-6-5-4-3-2-1
Choose 2-4 bodyweight movements. Do 10 of each thing, followed by 9 of each and then 8 of each and so on until you’ve done 1 of each.
If you want more challenge then you can always start from a higher number than 10, or go back up the ladder after you’ve done the 1s!
6 – Gymnastics Practice
Choose a couple of gymnastics skills that you have been working on, such as handstands or SC FIT squats and spend 20 minutes practicing the highest quality versions of them that you can manage, changing between exercises as and when you choose.
7 – Run 5km
Use Google maps to plan a running route and get out to enjoy some fresh air.
8 – Runny Mess
For time:
Run 400m
50 air squats
Run 400m
50 press ups
Run 400m
50 sit ups
Run 400m
9 – Upside Down
Set a clock for 20:00 and hold a handstand for as long as possible. Every time you come down perform something like 20 air squats or 20 dumbbell snatches.
10 – Crossfit.com workout “Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 pull ups
10 press ups
15 squats
11 – 4 x 4
4 rounds for time of:
Run 400m
50 air squats
12 – Drop The Reps
For time:
Run 800m then 80 press ups
Run 600m then 60 press ups
Run 400m then 40 press up
Run 200m then 20 press ups
13 – Leg Burner
3-5 rounds for time of:
30 jumping lunges
30 jumping squats
30 reverse lunges
30 air squats
Rest 1-2 minutes
14 – Iron Core
On a running timer, changing position every 15-30 seconds, rotate between the following for as long as you want/need:
Side plank – right side
Single leg plank – left side
Side plank – left side
Single leg plank – right side
15 – Sweat-fest
5 rounds for time of:
100 star jumps / jumping jacks
100 mountain climbers