Workouty s vlastnou váhou

Tieto WODka nepotrebujú žiadne náradia a môžete ich vykonávať aj v menšom priestore, ako je hotelová izba alebo u vás doma.

1. The Burn: 30 burpees, 100 jumping jacks
2. The Slimmer: 100 sit-ups, 100 pushups
3. 6 rounds for time: 10 pushups, 10 squats, 10 sit-ups
4. The Athlete 2: 10 pushups, 10 squats
5. The Athlete 3: 10 hand release pushups, 10 squats, 200 sit-ups
6. The Athlete 4: 100 Squats
7. The Athlete 5: 100 burpees
8. The Athlete 6: 100 jumping jacks, 75 squats, 50 push-ups
9. Push Ups: 100 push ups
10. Rock It: 100 burpees 100 sit-ups
11. The Athlete 7: 20 jumping jacks, 20 burpees, 20 squats
12. Squatter: 200 squats
13. The Athlete 9: 250 jumping jacks
14. The Athlete 11: 10 rounds of: 3 squat jumps, 3 squats, 3 long jumps
15. The Athlete 12: 30 pushups, 30 handstands
16. The Athlete 13: 3 rounds of: 30-second handstand, 30-second bottom-of-squat hold
17. The Athlete 14: 5 rounds of: 60-second of squats, 30-second handstand, 30 second rest
18. The Athlete 17: 5 pushups, 30-second plank, 30 times
19. The Athlete 18: 4 rounds of 50 sit ups, 50 squats
20. 7 Rounds: 7 squats, 7 burpees
21. Suave: 10 pushups, 10 squats, 10 sit-ups
22. Suave 1: 20 squats, 20 burpees, 20 push ups
23. The Athlete 19: Do 100 Squats
24. The Athlete 20: Do 150 Push Ups
25. The Combo: 1 Handstand hold for 1 minute then complete 100 squats
26. The Combo 1: 1 Handstand hold for 1 minute then complete 200 squats
27. The Combo 2: 1 Handstand hold for 1 minute then complete 100 jumping jacks
28. The Combo 4: Do 100 Jumping Jacks
29. The Pinch: Spend 5 minutes in a handstand
30. The combo 13: 50 jumping jacks, 50 lunges, 50 push ups
31. Squat Time: Do Tabata Squats for 20 seconds at a time and then complete 50 pushups
32. Vertical: Do 10 Vertical jumps
33. Vertical 1: Do 10 Vertical Jumps and 10 push ups
34. Vertical 2: Do 20 vertical jumps and 20 push ups
35. Vertical 3: Do 40 vertical jumps and 10 push ups
36. Tabata Style: Do 10 Tabata Squats and 10 Tabata Pushups
37. Hand walking: Walk 100 meters on your hands
38. To the Max: Complete as many push ups as possible in 8 minutes
39. To the Max 2: Do as many squats as you can in a row
40. To the Max 5: Do as many tabata squats as you can in a row
41. To the Max 6: Do as many jumping jacks as you can in a row
42. The Boxer: Shadow box for 1 minute, then rest for 1 minute. Repeat for 10 rounds
43. The Athlete 16: 5 rounds of 2-minutes shadow boxing, 2 mins rest. Then complete 100 push ups
44. Burpee Ladder: Start on one side of the room. Do 20 burpees. Go to opposite side of room do 19 burpees. Return to original side do 18 burpees. Go to opposite side of room do 17 burpees. And so forth. All the way down to one.
45. Jump-Burpees: 5 Rounds of: 60 jumping jacks with 20 burpees.
46. 150 burpees
47. 50 burpees. Jump 12 inches above max reach each one.
48. 50 situps. 50 double unders. 50 situps. 50 walking lunges. 50 situps. 50 burpees. 50 situps
49. 50 lunges. 60 squats. 70 burpees. 80 situps.
50. Drico: 13 Min Amrap. 13 Burpees. 13 Push Ups. 13 Lunges (e/s). 13 Air Squats
51. Tabata the Cat: Tabata Burpees – Rest 1 Minute. Tabata Air Squat – Rest 1 Minute. Tabata Push Ups – Rest 1 Minute. Tabata Sit- Ups.
52. Hanger: For Time. 60 Lunges. 30 Push Ups. 50 Lunges. 20 Push Ups. 40 Lunges. 10 Push Ups
53. 9 min AMRAP. 12 push ups. 10 lunges each side. 2 pistols each side
54. 7 min AMRAP. 10 burpees. 5 pistols each side
55. 15 min AMRAP. 10 push ups. 10 Burpees.
56. 18 min AMRAP. 20 air squats. 6 Donkey Kicks

Photo credit: U.S. Air Force photo/Airman 1st Class Curt Beach (royalty-free photo).