Workouts

9/8/25: HIIT - The Cardio Crusher

• Format: HIIT (High-Intensity Interval Training) - 40 seconds on, 20 seconds rest. Complete 3 rounds of the circuit.

• Equipment: None

• Exercises:

  1. Jumping Jacks

  2. High Knees

  3. Butt Kicks

  4. Burpees (modify with step-back if needed)

  5. Mountain Climbers

9/10/25: AMRAP - The Core & More

• Format: AMRAP (As Many Rounds As Possible) in 20 minutes.

• Equipment: None

• Exercises (Rep Count):

  1. 10 Push-ups (on knees or toes)

  2. 20 Crunches

  3. 30 second Plank Hold

  4. 40 Bicycle Crunches (total)

  5. 50 Air Squats

Workout 3: Tabata - Leg Day Blitz

• Format: Tabata (8 rounds of 20 seconds work, 10 seconds rest per exercise). Move directly to the next exercise after 8 rounds.

• Equipment: None

• Exercises:

  1. Squat Jumps

  2. Alternating Lunges

  3. Glute Bridges

  4. Calf Raises

Workout 4: WOD - "Hawk Flight"

• Format: WOD (Workout Of the Day) - Complete for time.

• Equipment: None

• Workout:

  • 50 Jumping Lunges (25 each leg)

  • 40 Sit-ups

  • 30 Plank Jacks

  • 20 Burpees

  • 10 Wall Handstand Holds (or just a pike push-up progression)

Workout 5: HIIT - Upper Body Burn (with optional light dumbbells)

• Format: HIIT - 40 seconds on, 20 seconds rest. Complete 3 rounds.

• Equipment: Optional light dumbbells (2-5 lbs)

• Exercises:

  1. Push-ups (on knees or toes)

  2. Tricep Dips (using a chair/bench)

  3. Bent-Over Rows (with optional dumbbells or just squeezing shoulder blades)

  4. Shoulder Taps (in plank position)

  5. Pike Push-ups

Workout 6: AMRAP - Full Body Fun

• Format: AMRAP in 20 minutes.

• Equipment: None

• Exercises (Rep Count):

  1. 10 Burpees

  2. 20 Reverse Lunges (10 each leg)

  3. 30 second Side Plank (15 sec each side)

  4. 40 High Knees (total)

  5. 50 Mountain Climbers (total)

Workout 7: Tabata - Power Plyo

• Format: Tabata (8 rounds of 20 seconds work, 10 seconds rest per exercise).

• Equipment: None

• Exercises:

  1. Box Jumps (or Step-ups onto a sturdy surface)

  2. Broad Jumps (jump forward, walk back)

  3. Skater Hops

  4. Tuck Jumps (or High Knee Jumps)

Workout 8: WOD - "Firework Blast"

• Format: WOD - Complete 3 rounds for time.

• Equipment: None

• Workout (Reps per round):

  • 20 Squat Jumps

  • 15 Push-ups

  • 10 V-ups

  • 5 Burpees

Workout 9: HIIT - Lower Body & Core

• Format: HIIT - 40 seconds on, 20 seconds rest. Complete 3 rounds.

• Equipment: None

• Exercises:

  1. Curtsy Lunges (alternating)

  2. Calf Raises

  3. Leg Raises

  4. Plank with Hip Dips

  5. Donkey Kicks (alternating)

Workout 10: AMRAP - The Cardio Core Combo

• Format: AMRAP in 20 minutes.

• Equipment: None

• Exercises (Rep Count):

  1. 10 Plank Jacks

  2. 20 Russian Twists (total)

  3. 30 Jumping Jacks

  4. 40 Alternating Toe Touches (lying down)

  5. 50 High Knees (total)

Workout 11: Tabata - Full Body Sculpt

• Format: Tabata (8 rounds of 20 seconds work, 10 seconds rest per exercise).

• Equipment: None

• Exercises:

  1. Burpees (modify if needed)

  2. Squats

  3. Commandos (Plank to Forearm Plank)

  4. Lying Leg Lifts

Workout 12: WOD - "The Ladder"

• Format: WOD - Ascending/Descending Ladder. Perform 10 reps of each, then 9, then 8... down to 1.

• Equipment: None

• Workout:

  • Push-ups

  • Air Squats

  • Sit-ups

Workout 13: HIIT - Agility & Speed

• Format: HIIT - 40 seconds on, 20 seconds rest. Complete 3 rounds.

• Equipment: None

• Exercises:

  1. Lateral Shuffles (touching floor if possible)

  2. Fast Feet (in place)

  3. Carioca (grapevine step)

  4. Shuttle Runs (short sprints back and forth)

  5. High Knee Sprints (in place)

Workout 14: AMRAP - Glutes & Hamstrings

• Format: AMRAP in 20 minutes.

• Equipment: None

• Exercises (Rep Count):

  1. 10 Single-Leg Glute Bridges (5 each leg)

  2. 20 Lunges (10 each leg)

  3. 30 Calf Raises

  4. 40 Leg Swings (20 front-back, 20 side-to-side total)

  5. 50 Frog Jumps (small hops forward)

Workout 15: Tabata - Arm & Shoulder Blast (with optional light dumbbells)

• Format: Tabata (8 rounds of 20 seconds work, 10 seconds rest per exercise).

• Equipment: Optional light dumbbells (2-5 lbs)

• Exercises:

  1. Bicep Curls (with optional dumbbells or resistance band)

  2. Overhead Triceps Extension (with optional single dumbbell or bodyweight)

  3. Lateral Raises (with optional dumbbells or just arm circles)

  4. Plank Holds (focus on shoulder stability)

Workout 16: WOD - "Bodyweight Blast Off"

• Format: WOD - Complete 3 rounds for time.

• Equipment: None

• Workout (Reps per round):

  • 20 Air Squats

  • 15 Plank Shoulder Taps (total)

  • 10 Burpees

  • 5 Push-ups

Workout 17: HIIT - Core & Cardio Endurance

• Format: HIIT - 40 seconds on, 20 seconds rest. Complete 3 rounds.

• Equipment: None

• Exercises:

  1. Scissor Kicks

  2. Russian Twists

  3. Sprawls (Burpee without the push-up)

  4. Side Plank (20 sec each side per interval)

  5. Bear Crawl (short distance forward/backward)

Workout 18: AMRAP - Functional Movement

• Format: AMRAP in 20 minutes.

• Equipment: None

• Exercises (Rep Count):

  1. 10 Inchworms

  2. 20 Walking Lunges (10 each leg)

  3. 30 sec Wall Sit

  4. 40 Alternating Bird-Dogs

  5. 50 Jumping Jacks

Workout 19: Tabata - Dynamic Core

• Format: Tabata (8 rounds of 20 seconds work, 10 seconds rest per exercise).

• Equipment: None

• Exercises:

  1. Plank with Knee to Elbow

  2. Reverse Crunches

  3. Windshield Wipers (legs only)

  4. Hollow Body Hold (or rock)

Workout 20: WOD - "The Gauntlet"

• Format: WOD - Perform each exercise for 1 minute, then immediately move to the next. Rest 1 minute between rounds. Complete 2 rounds.

• Equipment: None

• Workout (1 minute per exercise):

  • Burpees

  • Squat Jumps

  • Mountain Climbers

  • Push-ups

  • Jumping Jacks

1. Tabata Torch

• Format: 20 sec work / 10 sec rest x 8 rounds per move
  
  

• Moves: Squats, Push-ups, Mountain climbers, Jumping jacks
  
  

• Finisher: 1-minute plank hold
  
  

2. 5x5x5 AMRAP

• Set a 5-minute timer for each block. Repeat 5 moves x 5 reps.
  
  

• Block 1: Air squats, push-ups, sit-ups
  
  

• Block 2: Lunge jumps, tricep dips, bicycle crunches
  
  

• Block 3: Burpees, plank shoulder taps, jump squats
  
  

• Rest 1 min between blocks
  
  

3. EMOM Burner

• Every minute on the minute for 30 minutes:
  Alternate between:
  
  

  • 10 Jump squats + 10 push-ups (odd minutes)
    
    

  • 15 Mountain climbers + 20 high knees (even minutes)
    
    

4. The 300 Rep Bodyweight Challenge (WOD Style)

• 50 Air squats
  
  

• 50 Sit-ups
  
  

• 50 Push-ups
  
  

• 50 Walking lunges
  
  

• 50 Mountain climbers (each leg)
  
  

• 50 Jumping jacks
  (Complete as fast as possible; rest as needed)
  
  

5. Core & Cardio Ladder

• 10-20-30-20-10 (reps per move)
  
  

• Flutter kicks
  
  

• Plank jacks
  
  

• Jump lunges
  
  

• Crunches
  
  

6. “Deck of Fire” Workout

Use a deck of cards:

• ♥️ = Push-ups
  
  

• ♠️ = Squats
  
  

• ♣️ = Sit-ups
  
  

• ♦️ = Burpees
  Number = reps
  Face cards = 10, Ace = 11
  
  

7. Full Body Tabata Circuit

• 4 rounds of each: 20 sec on / 10 sec off
  
  

• Circuit 1: Jump squats, high knees
  
  

• Circuit 2: Push-ups, plank jacks
  
  

• Circuit 3: Alternating lunges, mountain climbers
  
  

• Finish with a 2-min wall sit
  
  

8. “Strong in 6”

Repeat 6 rounds:

• 10 push-ups
  
  

• 10 squats
  
  

• 10 sit-ups
  
  

• 10 lunges (each leg)
  
  

• 10 jumping jacks
  Rest 1 min after each round
  
  

9. Upper Body AMRAP (15 min) + Lower Body HIIT (15 min)

• AMRAP 15: 10 push-ups, 15 dips, 20 plank shoulder taps
  
  

• HIIT 15: 40/20 squats, jump squats, lunges, wall sit
  
  

10. “Lunge & Burn” Countdown

Start at 20, go down by 2:

• Jumping lunges (each leg)
  
  

• Sit-ups
  
  

• Push-ups
  Time cap: 30 minutes
  
  

11. The Pyramid

1-10-1 pyramid of reps (go up to 10, then back down):

• Burpees
  
  

• Squats
  
  

• Mountain climbers (each leg)
  
  

12. 3-6-9-12 Chipper

Do reps in sets of 3, then 6, 9, 12... as high as you can in 30 mins:

• Jump squats
  
  

• Push-ups
  
  

• Plank shoulder taps
  
  

• Sit-ups
  
  

13. Full-Body Flow (No Jump)

Perfect for low-impact:

• 45 sec on / 15 sec off x 3 rounds
  
  

• Bodyweight squats, modified push-ups, glute bridges, bird-dogs, wall sits
  
  

14. AMRAP + EMOM

• 10 min AMRAP: 10 squats, 10 push-ups, 10 sit-ups
  
  

• Then:
  
  

  • 5 rounds EMOM: 5 burpees + 20 mountain climbers
    
    

15. “Bodyweight Blitz”

4 Rounds for Time:

• 15 squats
  
  

• 10 push-ups
  
  

• 10 lunges (each leg)
  
  

• 10 sit-ups
  
  

• 5 burpees
  Rest 1 min between rounds
  
  

16. Total Core Tabata

8 moves (4 rounds of each):

• Plank
  
  

• Russian twists
  
  

• Flutter kicks
  
  

• Leg lifts
  
  

• Mountain climbers
  
  

• Bicycle crunches
  
  

• Plank shoulder taps
  
  

• Side plank dips
  
  

17. 5-Minute Challenges x 6

Set timer for 5 minutes per circuit, do AMRAP:

1. Jump squats, push-ups
   
   

2. Mountain climbers, sit-ups
   
   

3. Burpees, lunges
   
   

4. Wall sit, plank
   
   

5. High knees, tricep dips
   
   

6. Crunches, plank jacks
   
   

18. “Strong & Simple” Dumbbell Flow

3 Rounds:

• 10 dumbbell squats
  
  

• 10 bent-over rows
  
  

• 10 shoulder presses
  
  

• 10 glute bridges
  
  

• 10 push-ups
  Use light/medium dumbbells (or just bodyweight)
  
  

19. Tabata Prayer Walk Finish

• 20 min HIIT: 8 bodyweight moves (20/10 Tabata)
  
  

• Final 10 min: Prayer walk or stretch while meditating on Scripture
  
  

20. Partner Up (Or Solo!)

Each partner completes:

• 20 high fives (or push-ups if solo)
  
  

• 20 squats
  
  

• 20 sit-ups
  
  

20 mountain climbers

Repeat for 4 rounds

If solo: self high-five required 😄