Blog Layout

21 Free Bodyweight Workouts to Finish April Strong!

editor • Apr 07, 2020

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
Healthy Diet, Healthy Mind
04 Aug, 2023
Ready to experience the transformative power of healthy eating for mental health? Book your first order today with our meal delivery service in Jacksonville, FL.
Intermittent Fasting
02 Aug, 2023
Integrating intermittent fasting into your lifestyle doesn't have to be difficult or time-consuming. With the help of Superfit in Jacksonville, FL.
meal prep
02 Aug, 2023
Prioritize your fitness goals and dietary needs. Enjoy the convenience of online food delivery, and let Superfit Foods handle your weekly meal prep. Contact now
The Truth About Detox Diets
01 Aug, 2023
Reliable meal delivery service like Superfit Foods offers sustainable, healthy, and convenient alternative to managing diets.Book your delivery now!
Juicing for weight loss
25 Jul, 2023
If you fail to maintain a balanced diet while juicing, you might find juicing’s side effects include an upset stomach, heartburn , we are here to help you contact us now
Healthy food
20 Jul, 2023
Get healthy tips for college students to avoid the dreaded Freshman 15 from Superfit Foods. Stay fit and balanced in your college life!
fresh fruits and vegetables
20 Jul, 2023
Discover how to make the most of seasonal veggies with Superfit Foods' guide to incorporating them into your meals. Master the art now!
meal prep
20 Jul, 2023
Are you eager to reap the benefits of meal prep but not sure where to start, Superfit Foods is here to help. We offer healthy meal delivery in Jacksonville, FL
Nutrition for athletes
20 Jul, 2023
Get fit in Florida with our nutrition-based food delivery! Fresh, healthy, and delicious meals tailored for athletes' needs, pre and post-workout.
Fitness and Nutritional Needs
22 Jun, 2023
In this blog post, the nutrition and fitness experts behind our fresh food delivery service in Florida will help you understand fitness and nutritional needs.
More Posts
Share by: