All Bodyweight Circuit

This workout uses only a pull up bar and an interval timer. It is 6 rounds of 4 exercises: one lower body, one upper body, one core, and one cardio. Do each exercise for one minute and do all 4 in the round without rest. Take a 30 second break between rounds. 27 minutes total, or just over 30 with a warm up.

Round 1
hamstring kickbacks (starting on all fours)
tripod plank
reverse crunches
high knee taps

Round 2
alternating lunges
narrow push ups
flutter kicks
half jumping jacks

Round 3
stationary lunges (30 sec on each leg)
diamond push ups
toe reach crunches
mountain climbers

Round 4
squats
negative push ups (count to 5 slowly as you lower down)
side planks (30 sec each side)
squat jumps (touch the floor when you go down into the squat)

Round 5
walking lunges
wide push ups
plank
burpees

Round 6
sumo squats
pull ups
bicycle crunches
jumping jacks

The "I can do better" Workout

I made up another bodyweight/kettlebell/jump rope circuit. It was fun, but as I was doing it, I was already planning how to make it better for next time. Initially, I planned to do 25 reps of each exercise, but I realized most of them were paired, and needed an even number, so I did 12 on each side instead. Next time, I'll do either 30 or 40 reps instead of "25." I also did 50 jump rope jumps between exercises, but next time I'll do 100, since the 50 seemed a bit short.

1a. lizard push ups x 24
1b. chin ups x10 (haha, I wish I could do 25!)
1.c 50 rope jumps

2a. kettlebell swings x 25
2b. burpees x 25
2.c 50 rope jumps

3a. C&P x12 each side
3b. one arm row x 12 each side
3.c 50 rope jumps

4a. kettlebell snatches x 12 each side
4b. suitcase dead lifts x 12 each side
4.c 50 rope jumps

5a. swing/catch/squat x 25
5b. tactical lunges x24
5.c 50 rope jumps

6a. plank punches x 24
6b. overhead swings x 25

6.c 50 rope jumps

300 Rep Kettlebell Workout + Jump Rope

I've been very into minimal equipment workouts these days, so I'm doing lots of bodyweight and kettlebell stuff and doing biking and running. It's so fun to not have to drag out a bunch of stuff and still get a great workout in. Today I finally decided to try my hand at making up my own workout, and it was awesome. I wish I had timed it, but it ended up being about 30 minutes. Next time, I'll definitely keep better track of the time, so I have a record to beat!

I did 15 kettlebell exercises, 20 reps per exercise, and did 50 rope jumps in between. I didn't take any rests, just did it straight through. All the moves were with my 12kg bell.

1. 2-arm swing, 20 reps
50 rope jumps

2. Renegade lunges, 20 reps total, alternating to the right and to the left
50 rope jumps

3. Suitcase deadlifts, 10 reps right, 10 reps left
50 rope jumps

4. Single-leg deadlifts, 10 reps right, 10 reps left
50 rope jumps

5. 1 arm clean, 10 reps right, 10 reps left
50 rope jumps

6. Clean and press, 20 reps alternating left and right
50 rope jumps

7.Front squat, 10 reps with left-handed rack, 10 reps with right-handed rack
50 rope jumps

8. Good mornings, 20 reps
50 rope jumps

9. Swing/catch/squats, 20 reps
50 rope jumps

10. 1 arm rows, 10 reps right, 10 reps left
50 rope jumps

11. crunches, 20 reps
50 rope jumps

12. alternating swings, 20 reps total
50 rope jumps

13. 1 arm swings, 10 reps right, 10 reps left
50 rope jumps

14. 1 arm press, 10 reps right, 10 reps left
50 rope jumps

15. Tactical lunges, 20 reps total, alternating right and left
50 rope jumps

Phew! Those presses with a 12kg bell are tough! But a very fun workout.

Another workout to do

From Ross Enamait, Work Capacity 101:

Complete within 2 minutes, and rest during any remaining time during the 2 minutes:

Pull-ups x 5
Medicine Ball Slams x 10
Burpees x 15
Jumping Jacks x 20

Repeat as many times as possible, with your goal being 10 rounds in 20 minutes.