Killer Legs Cardio (Mostly Body Weight)

What if not working out was the same as not taking a bath, brushing your teeth or clipping your toe nails? Think of training as part of your basic hygiene.

50/10  X 2 (3 if your nuts)

1) 2 Switch Lunges + 2 Low Squat Jacks (Elbows Bent)

2) Alligator Pushups (Knee to Elbow, alting)

3) Side Suicides (aka Side Touch Downs) 

4) Jump Squats (fingers graze the ground, shoot straight up) 

5) Dive Bombers + 1/2 Burpee

All BODY Weight Workout FUN

10/50 X 2 for 12 Rounds

1) Lateral Side Jumps (L/R) (think long distance Heismans)

2) 3 walking push ups (L-C-R) w/ 5 mountain climbers at L & R

3) 5 Plank Ski Abs to L + 5 L knee ups

4) 5 Plank Ski Abs to R + 5 R knee ups

5) Low Plank Jacks

6) Push Ups

DRIVE - C'mon! Workout

30/10 X 3 (Beginners aim for 2) 

1) Elevated Cross Push-Ups (one leg crossed over the other, alting)

2) Tuck Abs (prego alt: Squats)

3) Squat & Press – using WOC (I'll be using my sandbag)

4) Clean & Press – using WOC (I'll be using my sandbag)

5) Bicycle Abs (prego alt: Sprints)

6) Jumps Switch Lunges

7) Bicep Curls – using WOC (I'll be using my sandbag)

8) V Abs Left (prego alt: L Coconut Crushers)

9) V Abs Right (prego alt: R Coconut Crushers)

10) Elevated Tricep Dips

11) Mountain Climbers

12) Burpees with Push-up

13) Skaters

14) Over Head Abs – using WOC (prego alt: Butt kicks)

15) Basketball Drills (alting L/R)

16) Frog Jumps Forward & Back

3 4 min challenge

4:00/30 go through this set as many times as you can in 3 4min active rounds with 30 second rest

1) 10 Reps Squat jumps wide and close using WOC (I'll being a Sandbag across my shoulders)

2) 10 Drunk Chickens: Elbow Plank => Plank => Star Jumping Jack

3) 10 Jump Tucks (I'll be squatting)

4) 10 Sandbag Touchdowns with Side PushUps 5 Per Side using WOC (Think Lumberjack Down and lift Diagonally, Set down on the side for a side pushup)

Chair Workout with Burpree Challenge

30 Chair L/R jumps (while hands are holding the chair seat)

30 Chair Push Ups

30 Triceps Dips (straight legs is advanced, bent sitting style is easier)

30 Sumo Jump Squats (clap your hands above your head on the up)

30 RDL Squat Twist (Single leg, other leg kick back making a "T", straight back, arms out,   => Squat => Up and twist torso) Alternate L/R=2reps

EVERY MINUTE complete 4 burpees with pressups!!!

Minimal Equipment Req Workout

50/10 X 4 for 16 rounds

1) Prisoner jump knee to elbow
2) 10 Mountain Climbers Clean and Press using WT of Choice (I'll be using dumbells)
3) Squat Front Raise using WT of Choice (I'll be using a med ball)
4) Under Toe Touch with half burpee

ALL BODY WEIGHT (no equipment) WORK OUT

50/10 X 2 (or 3 if you want more) for  14 or 21 rounds

1) Squat Jumps
2) Push Ups (elv.)
3) High Knees
4) Switch Lunges

5) Tuck Jumps (I'll be squat+alt side kicks)

6) Triceps Dips

7) Straight Abs (I'll be doing switch kicks)

Bring It Workout

50/10 X 2 for 12 Rounds

1) Press and Squat Jump (Forward/Backward) using WOC

2) Jump Wood Chop using WOC alternating sides (add laying down on your back and engage up if you want more burn)

3) Walking Push Up using Agility Ladder

4) Burpee to L/R Leg Sumo Squard

5) Table Top Kicks (Alting L/F kicks fast as you can)

6) Side Lunge the Sandbag (Add a Clean to Back of Shoulder and then L/R Lunge for more burn) 

Every Inch Burns Workout

50/10 X4 for 12 Rounds

1) 2 Squats + 2 Jump Tucks + 2 Presses (I'll be skipping the Jumps)

2) 3 Donkey Press  (A V push up with your leg up) + 3 Same Single Leg Squat Jumps (Alternating Legs)

3) Wide mountain climbers using WOC 

4) Commando Roll Out Push Ups (I'll be doing a Hanging Leg Lifts) 

400 + 15 POST VACATION CHALLENGE

100 reps of 4 x 25 split intervals of each :)

1) 100 Sumo Squats & High Knee –  Using WOC (I'll be using a sandbag held on my shoulders) 

2) 100 Side Steps aka Skaters (50 Each Side) – Using WOC (I'll be using a sandbag to jump over) 

3) 100 left Leg Bridge (Shoulders on ground)

4) 100 Right Leg Bridge (Shoulders on ground)

End on

5) 15 Push-Ups & Plank Hold (- for the count of 10)

Think about each set how your going to do these spot on. When your thinking you can't, don't want to....think about a person in your life who has faced real hardship and never once complained and quitting wasn't an option. Draw from their strength. Feel blessed that you, today have an opportunity for health and happiness in your hands.