Tag Archives: no equipment exercises

Wholey Fit Daily Sweat! AMRAP & Tabatas

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

AMRAP 8 MIN

30 Mountain Climbers

20 Bicycle Crunches

10 Prone Tuck Jumps

 

TABATA

Up Down Planks

 AMRAP 7 MIN

15 Sumo Squats

10 Pushups

5 Burpees

TABATA

Side Plank (4 on one side 4 on the other)

Wholey Fit Daily Sweat! 4:20 Workout!

4:20 Workout

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

4 Rounds

20 Power Jacks

20 Mountain climbers

20 Russian Twist

20 High Knees

4 Rounds

20 Plank Jacks

20 Prone Tuck Jumps

20 Windshield Wipers (10/side)

20 Single Leg Pulsing Glute Bridges (20/leg)

Wholey Fit Daily Sweat! We Love Burpees!

We Love Burpees

Complete up to 3 sets.  Rest for about 2 mins between sets.

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

 

·        40 Burpees

·        30 Mountain Climbers (1:1)

·        30 Burpees

·        20 Lateral Jumps (10 each side)

·        20 Burpees

·        10 Russian Twists (1:1)

·        10 Burpees

Wholey Fit Daily Sweat! AMRAP & EMOM

AMRAP & EMOM

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

 10 MIN AMRAP (as many rounds as possible)

20 Jump Squats

20 Plie Squats

20 Pushups

20 Bicycles

20 High Knees

20 Alternating Side Lunges

EMOM 6 Mins (every minute on the minute)

8 Alternating Reverse Lunges (singles)

4 Burpees

Wholey Fit Daily Sweat! Touchdown Shuffle!

Touchdown Shuffle

Complete up to 3 rounds.

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

  • Side Shuffle Touchdown (30 seconds)
  • 10 Burpees
  • Side Shuffle Touchdown (45 seconds)
  • 20 Side To Side Reach
  • Side Shuffle Touchdown (60 seconds)
  • 30 Pushups
  • Side Shuffle Touchdown (45 seconds)
  • 40 Reverse Lunges
  • Side Shuffle Touchdown (30 seconds)
  • 50 Dips