10 Rounds
5 Push up
5 Squats
5 Jumping Jacks
5 Bear Crawl Shoulder Taps on each shoulder
5 Lunges Each Leg

How This Works:

Set a clock and get through all the reps and sets as fast as possible while using good form.


Push Ups:

Starting in a plank position with your hands on the floor under your shoulders, core engaged and tight, squeeze your butt, and stay rigid throughout the movement. Bend your elbows and lower yourself toward the floor until your elbows are at least 90 degrees and then press yourself back up to straight arms, moving your body as one straight line.


Standing with your feet at hip to shoulder width apart, send your hips back and down until your hips are at least parallel with your knees. Make sure your knees stay in line with your toes and do not let them cave into the middle, keep pressing you knees out. Keep your back flat, chest up and core tight. Stand back up.

Jumping Jacks:

Starting standing straight with your arms at your sides, jump your feet out to each side while also bringing your straight arms over head. Jump your feet back together bringing your arms back down to finish.

Bear Crawl Shoulder Taps:

Start on your hands and knees. Wrist directly under your shoulders and knees directly under your hips with your toes curled under on the floor. With your back flat and core engaged, press through your hands and toes until your knees are hovering above the floor. Keep your hips as low as possible without your knees touching the floor. Keep your core tight and hold in this position. Shift your weight to one hand and reach the other to tap the opposite shoulder. Place back down on the floor and repeat on the other side. Make sure you tap each shoulder 5 times.


For a Front Lunge start standing tall with feet together, initiate movement by stepping forward with one leg and bending both legs, keeping the front knee over the ankle, until the back knee touches the floor, stand up and bring the front foot back to starting position, repeat on the same side until all reps are complete, then do the opposite side. A reverse lunge is the same only you step back and down until the back knee touches the floor.

Now How About A Sandbag?

This is a great example of how a body weight workout can become an equipment filled workout.

Check Out The Brute Force Sandbags.

10 Rounds
5 Sandbag Push up
5 Sandbag Front Squats
5 Jumping Jacks
5 Bear Crawl Shoulder Taps on each shoulder
5 Sandbag Over The Shoulder Lunges Each Leg