How to use these: pick one, give it 20–30 focused minutes, and scale it to where you’re at today — half the reps still counts. A couple use a dumbbell and a pull-up bar; most need nothing but you.
Bodyweight only — nothing but you
1
10-Min AMRAP
- 15 air squats
- 10 sit-ups
- 5 push-ups
2
5 Rounds For Time
- :30 run / cardio
- 10 burpees
3
EMOM x 10 Min (alternate)
- Min 1: 10–15 push-ups
- Min 2: 20–30 air squats
4
15-Min AMRAP
- 20 lunges
- 20 wave-offs
- 20 alt. leg V-ups
5
12-Min AMRAP
- 12 burpees
- 12 lunges
6
20 Rounds
- :30 run / cardio
- :30 rest
7
15-Min AMRAP
- 1 min run / cardio
- 15 burpees
- 30 mountain climbers
8
EMOM x 20 Min (alternate)
- Odd min: 20–30 air squats
- Even min: 20 sit-ups
9
5 Rounds For Time
- 10 lateral lunges each direction
- 20 alternating leg V-ups
10
3 Rounds For Time
- 2 min run / cardio
- 30 air squats
- 20 lunges
11
10-Min AMRAP
- 10 push-ups
- 20 jump squats
- 20 Russian twists
12
30 Rounds
- :30 run / cardio
- :30 rest
13
9-Min AMRAP
- 50 alternating leg V-ups
- 25 glute bridges
14
For Time
- 100 V-ups
- 2-min plank
- 60-sec hollow hold
15
21-15-9 For Time
- air squats
- burpees
16
15 Rounds
- :40 run / cardio
- :20 rest
17
8 Rounds — :20 on / :10 off
- burpees
18
For Time
- 100 lunges
- 100 push-ups
- 100 sit-ups
19
3 Rounds For Time
- 4-min run
- 15 air squats
- 10 sit-ups
- 5 push-ups
20
10 Rounds For Time
- 2 wall climbs
- 5 burpees
- 7 V-ups
Bodyweight + dumbbell — a DB & pull-up bar
21
8-Min AMRAP — 2-4-6-8-10…
- goblet squats
- burpees
22
5 Rounds For Time
- 15 DB thrusters
- 30 V-ups
23
EMOM x 20 Min (alternate)
- Odd min: 20 goblet squats
- Even min: 20 alt. DB snatch
24
10-Min AMRAP
- 5 single-arm DB cleans (R)
- 5 single-arm DB push press
- 25' OH carry, switch arms
25
21-15-9 For Time
- DB thrusters
- pull-ups
26
45 Reps For Time
- DB devil's press
27
EMOM x 16 Min
- Min 1 — :45 single DB swings
- Min 2 — :45 supermans
- Min 3 — :45 weighted sit-up
28
EMOM x 15 Min
- Min 1 — :50 DB deadlifts
- Min 2 — :50 DB push press
- Min 3 — :50 mountain climbers
29
For Time
- 1-mile run
- 45 DB thrusters
- 45 pull-ups
30
5 Rounds For Time
- 12 DB deadlifts
- 9 DB hang cleans
- 6 DB push press