21 Free Bodyweight Workouts to Finish April Strong!
My recommendation: Since most people workout 3-5 times a week, I would cherry pick workouts that look fun or challenging and just do those on any particular day. Feel free to repeat one later on to see if you beat your time or your score! Also, grab a buddy to do these with you! But don’t do the same one each day. Try to do a new one at least every other day (:
*all workouts are 10-20 minutes long and bodyweight
Term Glossary:
- TABATA – 20 seconds of work 20 seconds of rest for time
- AMRAP – as many reps/rounds as possible within a time limit
- EMOM – every minute on the minute
- Ladder – descending or ascending reps each round
- FOR TIME – finish the workout in your best time
For anything else, please reference Google or feel free to reach out to us!
P.S. Tag us on Facebook or Instagram with your workout videos/photos when you try a workout! We wanna see your scores ( @superfit_foods )
Much love,
Jared Graybeal
CEO Superfit Foods
Workout #1
10 minute TABATA (20 seconds of work 10 seconds of rest) 5 rounds
- pushups
- jump lunges
- plank-ups
- situps
Workout #2
Burpee LADDER FOR TIME:
- 400m run
- 10 burpees
- 400m run
- 9 burpees
- 400 m run
- 8 burpees
*Go down by 1 rep each time until you get to finish 1 rep burpee
Workout #3
FOR TIME:
- 10 burpees
- 25 pushups
- 10 burpees
- 25 pushups
- 50 lunges
- 10 burpees
- 25 pushups
- 50 lunges
- 100 situps
- 10 burpees
- 25 pushups
- 50 lunges
- 100 situps
- 150 air squats
Workout #4
Bodyweight “Cheif” (a popular Crossfit WOD)
3 min AMRAP
- 3 up downs
- 6 mtn climbers (L+R=1)
- 9 air squats
Rest 1 min then repeat 5 times (total 20 min)
Workout #5
4 rounds (20 min total)
- Min 1) plank
- Min 2) Max amount of glute bridges
- Min 3) Max amount of fire hydrants (right)
- Min 4) Max amount of fire hydrants (left)
Workout #6
EMOM for 10-20 minutes (up to you! Just do at least 10 minutes)
- 6 pushups + 6 up-downs + 6 lunges
Workout #7
20 Rounds FOR TIME:
- 1 wall walk up
- 3 air squats
- 5 situps
Workout #8
FOR TIME:
- 10 burpees
- 25 shoulder taps
- 10 burpees
- 25 shoulder taps
- 50 lateral lunges
- 10 burpees
- 25 shoulder taps
- 50 lateral lunges
- 100 situps
- 10 burpees
- 25 shoulder taps
- 50 lateral lunges
- 100 situps
- 150 air squats
Workout #9
15 min AMRAP:
- 3 up-downs
- 3 jump squats
- 3 situps
Go up by 3 reps each round until you finish! (6, 9, 12, reps each etc)
Workout #10
2 rounds FOR TIME:
- 200m run
- 50 squats
- 200m run
- 40 situps
- 200m run
- 30-second plank
- 200m run
- 20 pushups
- 200m run
- 10 burpees
Workout #11
FOR TIME:
- 12-10-8-6-4-2
Up dog pushups - 20-18-16-14-12-10
Lying leg lifts - 50-40-30-20-10
Jump rope or jumping jacks
Workout #12
20 min AMRAP:
- 2 single leg glute bridge
- 2 sit up to stand
- 2 jump lunge (each side)
Increase by 2 reps each round and do a 15-second plank after each round
Workout #13
4 rounds FOR TIME:
- 25 meters – bear crawls
- 25 meters (back) – broad jumps
- 25 v ups
- 25 pushups
Workout #14
FOR TIME:
- 5 burpees
- 10 up downs
- 15 pushups
- 20 up dogs
- 25 shoulder taps
- 30 second plank
- 35 squats
- 40 lunges
- 45 glute bridge
- 50 situps
Rest 2 minutes then go back down!
Workout #15
6 rounds FOR TIME:
- 400m run
- 30-sec plank
- 10 spider crawls
- 10 groiners
- 30-sec plank
Workout #16
3 rounds – reps are your score:
- 3 minutes max step-ups
- 2 minutes max v ups
- 1 min max pushups
- 30-second squat hold
Workout #17
FOR TIME:
- 10 ice skaters
- 20 reverse lunges
- 30 flutter kicks (each leg)
- 100m sprint
Rest 1 minute then repeat 6 times
Workout #18
FOR TIME:
- 100 jumping jacks
- 90 second plank
- 80 glute bridges
- 70 Russian twists
- 60 second wall sit
- 50 situps
- 40 lateral lunges
- 30 chair dips
- 20 mountain climbers
- 10 pushups
Workout #19
10-1 LADDER:
- pushups
- groiners
- squat jumps
- v ups
Workout #20
2 rounds FOR TIME:
- 200m run
- 30 pistol squats (use a seat if needed)
- 200m run
- 60 toe touches
- 200m run
- 90 Russian twists
- 120 jump rope or jumping jacks
Workout #21
10 Rounds FOR TIME:
- 1 long jump
- 2 up downs
- 3 thread the needle (each side)
- 4 plank ups
- 5 pushups
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