No Equipment Workouts – for Functional Fitness and CrossFit

So you don’t have training equipment? No worries! Sometimes you find yourself without equipment, but you want to workout. Whether it’s because you’re away on holiday, at home, or just feel like doing some strength and conditioning that requires no equipment, then we have some great workouts for you. In fact, all you need is comfortable cloths to train in and a decent pair of shoes for these workouts…

No Equipment Workouts - Article1

These fit in well as an exercise program that suits all kinds of functional fitness, like CrossFit workouts, strength training or general fitness training.

Note: Save the downloadable version (link at the bottom of this article) of these workouts, which includes all the movement standards and definitions – print it out or view it off-line at your own leisure.

EASY

#1
15 rounds for maximum reps:

  • 30 seconds of max effort push-ups
  • 30 seconds of rest

#2
Two rounds for (fastest) time:

  • 20 sit-ups
  • 20 push-ups
  • 20 air squats
  • 20 lunges
  • 100m run

#3
Two rounds for (fastest) time:

  • 25 burpees
  • 100m walking lunges

#4
Four rounds for (fastest) time:

  • 15 burpees
  • 150m run

#5
Alternating Tabata: air squats and push-ups

  • 20 seconds of max rep air squats
  • 10 seconds of rest
  • 20 seconds of max rep push-ups
  • 10 seconds of rest
  • Repeat the above sequence for four rounds

INTERMEDIATE

#1
Three rounds for (fastest) time:

  • 50 air squats
  • 400m run

#2
For (fastest) time:

  • 200 air squats

#3
Five rounds for (fastest) time:

  • Run 200m
  • 10 air squats
  • 10 push-ups

#4
Ladder down of push-ups and sit-ups:

  • 10-9-8-7-6-5-4-3-2-1 reps of push-ups plus sit-ups
  • Before beginning each next round, finish the push-ups before doing the sit-ups.

#5
Six rounds for (fastest) time:

  • 10 burpees broad jumps
  • 15 push-ups
  • 20 sit-ups

DIFFICULT

#1
Five rounds for (fastest) time:

  • 10 handstand push-ups
  • Run 200m

#2
For (fastest) time:

  • 100 push-ups
  • 100 sit-ups
  • 100 air squats

#3
Ten rounds for (fastest) time:

  • 10 push-ups
  • 10 alternating pistol squats (1-legged squats, five per side)
  • 10 burpees

#4
For (fastest) time:

  • 100 air squats
  • 5 handstand push-ups
  • 75 air squats
  • 10 handstand push-ups
  • 50 air squats
  • 15 handstand push-ups
  • 25 air squats
  • 20 handstand push-ups

#5
As many rounds as possible in 20min of:

  • 25 burpees
  • 50 pistol squats (1-legged squats, 25 per side)
  • 25 handstand push-ups

Download The Workouts

Save the downloadable version of these workouts, with movement standards (and definitions), and print it out or view it off-line at your own leisure. Here is the link: No Equipment Workouts – for Functional Fitness and CrossFit (By RiseToIt.co.za).

 

What other no equipment workouts would you suggest? What has been a relatively tough workout to do without equipment?

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