Workout 1: Bodyweight Spiderman

Directions:
Perform all "A" exercises, then all "B" exercises, then all "C" exercises.

The Workout

A1) Feet-Elevated Pike Pushup

Sets: 4
Reps: 12
Rest: 60 seconds
Get into a pike positionarms straight and legs straight with your hips high in the airwith
your feet on a sturdy elevates surface like a box. Slowly lower yourself and drive back up.

A2) Alternating Split Squat Jump

Sets: 4
Reps: 10 (each leg)
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switch legs, and land in the
opposite stance. Alternate quickly and jump as high as you can each time.

B1) Spiderman Crawl

Sets: 6
Reps: 10
Rest: 30 seconds
Start in a pushup position. Crawl forward by taking a large step with your right arm and left
leg at the same timeget low to the ground and swing your left knee so that it almost touches
your right elbow. Alternate sides and keep your body low to the ground. To increase the
difficulty, crawl backwards.

B2) Spiderman Pushups

Sets: 6
Reps (each leg)
Rest: 30 seconds
Start in a pushup position. As you lower yourself, pull one knee toward that same-sides
elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating.

B3) Single-Leg Box Squats

Sets: 6
Reps: 6
Rest: 60 sec.
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up
without putting your other leg down. To make it harder, lower the bench.

C1) Alternating Side Plank

Sets: 4
Reps: 5 (each side)
Rest: 30 seconds
Lie on your side and place your forearm on the ground, perpendicular to your body. Keep
your body straight, your glutes squeezed, and your shoulders pulled back. Dont let your hips
sag. Twist your body toward the ground, switch arms, and do a side plank facing the other
way.

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Workout 2: Bodyweight squats

Directions:
Do all A exercises then all B exercises. For example, youll do A1 (siff squat) then A2
(prisoner hold jump squats and then start over with the siff squat for the second set. Do the
same for the B and "C" exercises.

The Workout

A1) Siff Squat

Sets: 6
Reps: 15
No rest
Stand shoulder-width apart with your feet slightly turned out. Get onto the balls of your feet
and stay there throughout. Squat down, sitting back and spreading your knees apart. Once
you descend below parallel, drive back up.

A2) Prisoner Hold Jump Squats,

Sets: 6
Reps: 15
Rest: 60 seconds
Stand shoulder-width apart with your feet slightly turned out. Places your hands behind your
head. Squat down, sitting back and spreading your knees apart. Keep your weight on your
heels. Once you descend below parallel, explode up and jump as high as you can.

B1) Feet-Elevated Pike Pushups

Sets: 4
Reps: 8
Rest: 60 seconds
Get into a pike position arms straight and legs straight with your hips high in the air
with your feet on a bench or small box. Slowly lower yourself and drive back up.
B2) Alternating Split Squat Jumps
Sets: 4
Reps: 5 each
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the
opposite stance. Alternate quickly and jump as high as you can each time.

C1) Salute Planks

Sets: 3
Reps: 5 (each arm)
Rest: 30 seconds
Get into a plank position. Bring one hand to your forehead in a salute position and hold for 3
seconds before switching arms. Prevent your hips from twisting as you salute.

C2) Body Saw

Sets: 3
Reps: 10
Rest: 30 seconds
Get into a plank position with only your feet on Valslides. Squeeze your glutes and tighten
your core. Then, push your body backward with your forearms as far as you can. Pull
yourself back to the starting position and repeat. The farther back you push, the harder you hit
your core.

Workout 3: Burpee finisher

Directions:
Perform all "A" exercises, then all "B" exercises, then all "C" exercises.

The Workout

A1) L-Pullups
Sets: 5
Reps: 8
Rest: 60 seconds
Grab a pullup bar and lift your legs in front of you so your body forms an L. Hold this
position and perform your pullups.

A2) Feet-Elevated Pushups

Sets: 5
Reps: 15
Rest: 60 seconds
Perform a regular pushup with your feet on a small box or bench.

B1) Skater Squat

Sets: 4
Reps: 10 reps
Rest: 60 seconds
Start from a stand and bend one foot behind you. Then, squat down while trying to touch the
knee of the bent leg onto the ground behind you. Let your lean your torso and reach your
arms forward as you descent.

B2) Single-Leg Box Squats

Sets: 4
Reps: 10
Rest: 60 seconds
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up
without putting your other leg down. To make it harder, lower the bench.

B3) Valslide Lateral Squat

Sets: 4
Reps: (10 each leg)
Rest: 60 seconds
Place one foot on a Valslide. Squat and push your sliding leg directly out to the side while
squatting down on your stationary leg. On your stationary leg, focus on sitting backward with
your weight on your heel, keeping your chest tall, and keeping a neutral arch in your lower
back.

C1) Burpees
Sets: 4
Reps: 10
Rest: 30 seconds
Start in a pushup position. Do one pushup and as you rise, explosively pull your knees toward
your chest and place your feet underneath your chest. Then, jump as high as you can. Once
youre land, put your hands on the ground and kick your legs behind to return into a pushup
position. Repeat as fast as you can.

Workout 4: Pullup to failure

Directions:
Perform all "A" exercises, then all "B" exercises, then all "C" exercises.

The Workout
A1) Wide-Grip Pullups
Sets: 5
Reps: Until Failure
Rest: 90 seconds
Hang from a pull bar with an overhand grip, hands wider than shoulder-width apart. Squeeze
your shoulder blades together and pull yourself up until your chin is over the bar.

B1) Single-Leg Box Squats

Sets: 4
Reps: 12
Rest: 60 seconds
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up
without putting your other leg down. To make it harder, lower the bench.

B2) Hip/Thigh Extension

Sets: 4
Reps: 12
Rest: 60 seconds
Lie on your back and bend one knee so that it makes a 90-degree angle and stick the other leg
straight out. With your bent leg, squeeze your glute, push through your heel, push your hips
up, and keep your hips level as you rise. Keep your straight leg extended throughout the
exercise and keep it inline with your torso.

B3) Pushup + Overhead Reach

Sets: 4
Reps: 6 (each side)
Rest: 60s
Place one palm on a slideboard or Valslide. From the pushup position, descend into a pushup
while simultaneously reaching forward with the hand on the sliding surface. When youre at
the bottom of the pushup, your sliding arm should be locked out.

C1) Forward Crawl

Sets: 5
Duration: 30 seconds crawling
Rest: 30 seconds
Start on all fours, with your shoulders directly above your hands, your hips above
your knees, and your knees an inch above the ground. Crawl forward by taking a tiny step
with your right arm and left leg at the same time, and then another step with your left arm and
right leg. Alternate while keeping your hips low and your head up. To increase the difficulty,
crawl backwards or laterally.

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Workout 5: Chinup and valslide Workout

Directions:
Perform all "A" exercises, then all "B" exercises, then all "C" exercises.

The Workout
A1) Valslide Leg Curl
Sets: 6
Reps: 8
Rest: 60 seconds
Lie on your back with your feet on Valslides. Start by squeezing your glutes and extending
your hips. Then, curl your feet underneath your knees while keeping your hips extended and
maintaining a straight line from your shoulders to your knees. Remember: every inch you
curl your feet is another inch your hips need to rise.

B1) Feet-Elevated Pushups

Sets: 5
Reps: 8
Rest: 60 seconds
Perform a regular pushup with your feet on a small box or bench.

B2) Chinups
Sets: 5
Reps: 8
Rest: 60 seconds
Grab a pullup bar shoulder-width apart with a supinated grip. Squeeze your shoulder blades
together and pull your chest to the bar.

C1) Alligator Drags

Sets: 4
Reps: 10
Rest: 30 seconds
Place both feet on a slideboard or on separate Valslides. Get into pushup position with your
glutes squeezed and core tight. While keeping your arms straight, march forward with your
arms while dragging your legs behind you. Keep your legs straight.

Workout 6: Full-body bodyweight workout (with warmup)

The Warmup (Will make total workout time greater than 20 minutes)
Do all three exercises in a row and then repeat the circuit again for a total of six sets.
1. Squat to Stand
Reps: 10

2. Alternating Lunges (with hands behind head)

Reps: 10 (each leg)

3. Lateral Lunges (hands in front)

Reps: 10 (each leg)

The Workout

Directions:
Do all A exercises then all B exercises. For example, youll do A1 (glute bridge march)
then A2 (pushups), then A3 (split squats) and then start over with glute bridge marches for
the second set. Do the same for the B exercises.

A1. Glute Bridge March

Sets: 2
Reps: 10 (each leg)

A2. Pushups
Sets: 2
Reps: As many as possible (AMRAP)

A3. Bulgarian Split Squat (foot on chair, box, or bench)

Sets: 2
Reps: 12 (Per Leg)

B1. Donkey Kicks

Sets: 2
Reps: 12

B2. Plank to Pushup

Sets: 2
Reps: 12

B3. Straight Leg Situp (reach for ceiling)

Sets: 2
Reps: 10

Workout 7: dumbbell workout

Directions:
Do all A exercises then all B exercises. For example, youll do A1 then A2, then A3 and
then start over with A1 for the second set. Do the same for the B exercises.

The Workout
A1. Bulgarian Split Squat
Sets: 2
Reps: 6 (each leg)

A2. Single Arm Dumbbell Floor Press

Sets: 2
Reps: 8 (each arm)
Use a neutral grip and touch the dumbbell to your armpit on each rep.

A3. Chest Supported Dumbbell Row

Sets: 2
Reps: 10
Set bench to approximately 35 degree angle, stand with toes on floor and body facing
bench. Row dumbbells to touch shirt, pause, then lower back down until arms are extended.
If you dont have a bench, do standing bentover dumbbell rows.
B1. Goblet Squat
Sets: 2
Reps: 20

B2. Pushups with hands on dumbbells

Sets: 2
Reps: AMRAP

B3. Bent Over Reverse Fly

Sets: 2
Reps: 12

Workout 8: Valslide Workout

Directions:
Do all A exercises then all B exercises. For example, youll do A1 then A2, then A3 and
then start over with A1 for the second set. Do the same for the B exercises.

The Workout
A1. Sliding Reverse Lunge
Sets: 2
Reps: 15

A2. Bodysaw
Sets: 2
Reps: 15

A3. Pushups
Sets: 2
Reps: 15

B1. Sliding Leg Curls

Sets: 2
Reps: 15

B2. Sliding Pike

Sets: 2
Reps: 15

B3. Sliding Mountain Climbers

Sets: 2
Reps: 15 (each leg)

Workout 9: Bodyweight upper body

Directions:
Repeat this circuit as many times as possible in 20 minutes.

The Workout

A1. Pushups
Reps: 10

A2. Straight Leg Situps

Reps: 10

A3. Bodyweight Triceps Extensions

Reps: 10

A4. Plank
Duration: 30 seconds

10. Bodyweight lower body/abs

Directions:
Do all A exercises then all B exercises, then all "C" exercises.

A1. Bulgarian Split Squat Jumps

Sets: 3
Reps: 6 (each leg)

B1. Bulgarian Split Squat Countdowns

Sets: 2
Reps: 21* (6 to 1)

B2. Straight Leg Situps

Sets: 2
Reps: 15

C1. Glute Bridge V Walkouts

Sets: 2
Reps: 6

C2. Straight Leg Reverse Crunch

Sets: 2
Reps: 12
*Do 6 reps, then do a 6-second iso hold with your rear knee just off the floor. Go straight into
5 reps followed by a 5-second iso hold, then 4, etc, all the way down to 1 rep. 21 reps and 21
seconds of holds.