20 Simple WORKOUTS (no equipment needed)

INSTRUCTIONAL VIDEO’s:

Squat
http://www.youtube.com/watch?v=Ip0hMiOvvQ8

Sit-up
http://www.youtube.com/watch?v=s7J7PxdckCY

Push-up
http://www.youtube.com/watch?v=cE4gKzB-dr4

Burpee
http://www.youtube.com/watch?v=_kFU6y4WfUI

Walking Lunges
http://www.youtube.com/watch?v=hmfUL7VP4cE

Box Jump
http://www.youtube.com/watch?v=YRpowg_Pxk4

1
100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time

2
30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time

3
5 Push-ups
10 Sit-ups
15 Squats
Max Rounds in 20 minutes

4
Walking Lunges
Push-ups

50-40-30-20-10 Rep Rounds for Time

5
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

11
Run 800 meters (Run about 5 mins)
50 Squats
50 Sit-ups
3 Rounds for Time

12
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time

13
21 Push-ups
42 Squats
15 Push-ups
30 Squats
9 Push-ups
18 Squats
1 Round for Time

14
Walking Lunges - pick a distance (100-400 meters) and go for it. No
quitting!
1 Round for Time

15
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 M run
50 Walking Lunges

17
10 Shuffle 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 m
40 Push-ups
Run 800
20 Push-ups
Run 1 mile