For those that travel and need some WOD’s in your back pocket, here are some that can do with no equipment. Unless otherwise noted the workouts are all to be timed.

Now you have no excuse…

#1
Run 5k

#2
Run 1 mile

#3
100 jumping jacks
75 squats
50 pushups
25 burpees

#4
21-15-9
lunges
squats
pushups
situps

#5
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
(Variations of this could be doing only one of the movements every 400 or even burpees (yay, burpees!)

#6
AMRAP in 20 minutes:
5 Pushups
10 Situps
15 Squats

#7
150 burpees (yay burpees!)

#8
“Michael”
3 rounds of:
Run 800
50 situps
50 supermans

#9
300 airsquats
(shorten to 150 for the ‘light’ version)

#10
Run 400 meters
25 Pullups
25 Pushups
25 Situps
25 Squats

#11
5 Rounds:
Handstand 1 minute
Hold bottom of the squat 1 minute

#12
10 rounds:
Sprint 100m
Walk 100m

#13
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.
(variations could be anything; pushups, pullups, mountain climbers, burpees (yay, burpees!)..be creative.

#14
3 rounds:
30 Push-ups
40 Sit-ups
50 Squats

#15
21-15-9
Walking Lunges (each leg)
Handstand Push-ups

#16
“Annie”
50-40-30-20-10:
Double-Unders
Sit-ups

#17
400m walking lunges

#18
80-60-40-20 Squats
40-30-20-10 Situps
20-15-10-5 of HSPU

#19
30 Handstand Pushups
40 Jump squats
50 Situps
60 Squats
70 Double unders

#20
“Cindy”
20min AMRAP
5 pullups
10 pushups
15 squats