Full Body Workouts

FULL-BODY HOME WORKOUT

Equipment: Box/bench

Direction: Perform all 10 exercises for 45 seconds each with 15 seconds rest in between for a total of 3-rounds (about 40-minutes)

1. Push-ups
2. Shuttle Lunge
3. Dips (box)
4. Bulgarian Split Squats (per side)
5. Single Leg Hip Bridge (per side)
6. Shoulder Taps
7. Push-Offs
8. Alternating Dead Bugs
9. Mountain Climbers
10. Hip Raises (per side)

8 ADVANCED BODYWEIGHT EXERCISES

Equipment: None

Direction: Perform all 8 exercises for 60 seconds for 3 rounds

1 – Spiderman Pushups
2 – Explosive Bulgarians
3 – Explosive Dips
4 – Pistol Squats
5 – Plank Climbers
6 – Side Crunch
7 – Superman Plank
8 – Kneeling Hop Squat

THE WOD 300A

Equipment: Dumbbells or a barbell or anything weighted.

Direction: Perform all 5 exercises in a row for 20 reps 3 times through for time. Tag us in your results!

1. Squats – 20
2. Burpees – 20
3. Push Ups – 20
4. Straight Leg Sit-Ups – 20
5. Thrusters – 20

10 EXERCISES YOU CAN DO WITH A BOSU

Equipment: BOSU

Direction: Perform all 10 exercises in a row for 10 reps for 3-5 rounds.

1. Push-Ups
2. Mt. Climbers
3. Burpees
4. Oblique Twists
5. V-Ups
6. Shuttle Lunges
7. Quick Steps
8. Side Crunch
9. Pistol Bridges
10. Pistol Squats

10 EXERCISES YOU CAN DO WITH A TRX 

Equipment: TRX

Direction: Perform all 10 exercises in a row for 10 reps for 3-5 rounds.

1. High Row
2. Pistol Squats
3. Push Ups
4. Supine Rows
5. Rainbows
6. I’s & Y’s
7. Jump Squats
8. Leg Curls
9. Jackknifes
10. Side Plank

ZOOM LIVE BOOTCAMP 1 

Equipment: A chair/bench for dips/step-ups

Direction: Watch and go!

THE WOD SWITCHEROO

2 exercises for 5 rounds

Equipment: None

Direction: Complete squats and push-ups back to back until each round is complete

1. 25 Squats + 5 Push-Ups
2. 20 Squats + 10 Push-Ups
3. 15 Squats + 15 Push-Ups
4. 10 Squats + 20 Push-Ups
5. 5 Squats + 25 Push-Ups

THE WOD’ERFALL

6 exercises for 2 rounds

Equipment: 1-3″ step, bench/box, will-power

Direction: Complete the 6 exercises for the set reps, two rounds through for time!

1. 60 Toe Taps
2. 50 Squats
3. 40 Dips
4. 30 Box Jumps (18″+)
5. 20 Push-Ups
6. 10 Burpees

THE WOD DON’T GO CHASIN’ WATERFALLS

3 exercises for 10 reps, 9 reps, 8, 7, 6, 5, 4, 3, 2, 1 for time

Equipment: 1 dumbbell

Direction: Complete the 3 exercises for 10 reps, then 9, all the way down to 1 rep.

1. 50′ Shuttle Run – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
2. Burpee Push-Up – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
3. DB 1 Hand Swing – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

THE WOD DIRTY 31 

6 exercises for 31 reps AMRAP in 15-minutes

Equipment: 1 dumbbell, broom handle, chair/bench, something 1.3-3″ high to step up onto

Direction: Complete the 6 exercises in circuit for as many rounds as possible in a 15-minute time cap.

1. Overhead Squats (broom) – 31 reps
2. Dips – 31 reps
3. Alternating Lunges – 31 reps
4. DB Oblique Twists – 31 reps
5. DB Snatch – 31 reps
6. Quick Steps – 31 reps