This guide promises to provide you …
Fast workouts for the time sensitive
Constantly varied movements so you keep getting results (and don’t get bored)
Low to high intensity options for all levels of fitness
Provided by
Dai “Moose” Manuel www.DaiManuel.com The Moose is Loose
“
@DaiManuel
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Care of www.DaiManuel.com: The Moose is Loose
I don t have time to workout
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Wh 99?
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I don t know what I m doing ’
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It was an atypical Sunday morning in Vancouver – the
I really don t feel like working out
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sun was shining - my friends and I found ourselves
If any of these statements sound familiar to you, you aren ’t
wondering what could our
alone. Nearly 80% of people blame lack of time, limited
WOD (workout of the day)
knowledge and lack of motivation as the 3 main factors
be? Next to the basketball
holding them back from starting a fitness program*.
court at Kits beach there’s an old, gymnastic rig with a pullup bar still intact. What workout could the 5 of us do
This guide is an accumulation of 99 workouts that will help you plan your workouts while on the road, at home, the local park or gym. They’re varied in length – some may take
with such limited equipment
5 minutes while others up to an hour. Regardless, you HAVE
options? Murph, of course! In
TIME to fit one in and best of all, no equipment required.
hindsight, we could have
As my Linked-in bio reads, I ’m just “a guy trying to inspire,
chosen something easier, but
motivate and educate others to live healthier, more active
a couple of body weight
lifestyles”. After 17 years in the health and fitness industries,
movements sandwiched between two 1-mile runs seemed like a good idea at the time. After our day at the beach, I thought about how great it would be to have a guide full of workouts with no equipment required. And so the “guide of 99” was born… Enjoy!
I’ve had a lot of opportunities to help people incorporate S.M.A.R.T. goal planning techniques to improve life’s four F’s Family, Fitness, Finances and Faith (nondenominational) – and of course I like to add in a bonus “F” to make sure every aspect is filled with F-u-n. Armed with the information contained in this guide, you’re now ready to take your fitness anywhere… ready to get fit? 3, 2, 1 go!
HERE’S 99 FUNCTIONAL FITNESS WORKOUTS: GOOD FOR THE HOME, THE GYM, THE LOCAL PARK OR WHILE TRAVELING, AND BEST OF ALL NO EQUIPMENT REQUIRED: WOD #
Workout of the Day Description
Good for…
1
10 Rounds (for time): 10 push-ups, 10 squats
TRAVEL/Anywhere
2
10 Rounds (for time): 10 hand-release push-ups, 10 v-sits, 10 squats
TRAVEL/Anywhere
3
100 squats, rest 3 minutes, 100 squats, rest 3 minutes, 100 squats.
TRAVEL/Anywhere
4
Complete 100 burpees for time
TRAVEL/Anywhere
5
Complete 100 push-ups for time
TRAVEL/Anywhere
6
Complete 250 jumping jacks for time
TRAVEL/Anywhere
7
"Invisible Fran" 21, 15, 9 reps of squats and push-ups
TRAVEL/Anywhere
8
6 Rounds (for time): 10 push-ups, 10 squats, 10 sit-ups
TRAVEL/Anywhere
9
Walk a total of 100 meters on your hands (even if it is 2 meters at a time practice!)
Park
10
10 Rounds (for time): 10 walking lunges, 10 push-ups
Park
11
5 Rounds: 3 vertical jumps, 3 squats, 3 long jumps (rest as-needed)
Park
12
5 Rounds: 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat
Park
13
As Many Rounds As Possible (AMRAP) in 12 minutes: 10 push -ups, 10 sit-ups, 20m walking lunge (Source: CrossFit Alpha)
Park
14
The "Park" WOD - 5 rounds: 10 burpees, 20 park bench jumps, 30 push-ups, 40 squats, 50 lunges (Source: NSC)
Park
15
5 Rounds: 50 walking lunges, 15 handstand push-ups
Park
16
10 Rounds (for time): 10 push-ups, 100m sprint
Gym/Park
17
5 Rounds (for time): 10 push-ups, 10 hollow rocks, run 200m
Gym/Park
18
5 Rounds (for time): 10 vertical jumps, run 400m
Gym/Park
19
10 sets of 100m sprint (rest is length of time it took you to run the last 100m)
Gym/Park
20
4 Rounds (for time): Run 400, 50 squats
Gym/Park
21
10 to 1 ladder: sit-ups, pushups w/100m sprint between sets
Gym/Park
22
10 sets of 50m spring (rest is 2 minutes between each sprint)
Gym/Park
23
4 Rounds (for time): 20 sit-ups, 20 push-ups, 400m run
Gym/Park
24
5 Rounds (for time): "Susan" - Run 200m, then 10 squats, 10 push-ups
Gym/Park
25
3 Rounds (for time): Run 1/2 mile, then 50 squats
Gym/Park
26
3 Rounds (for time): 400m run/sprint followed by 30 air squats
Gym/Park
27
Run 1 mile and at every 1 minute interval do 10 squats, 10 push-ups, 10 sit-ups
Gym/Park
28
5 Rounds: 200m sprint (rest is the time it took you to sprint the last 200m)
Gym/Park
29
3 Rounds: 50 sit-ups, 400m run/sprint/fast walk
Gym/Park
30
5 x 400m sprint (rest is the time it took to complete the last 400m sprint)
Gym/Park
31
Handstand 5 x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
Gym/Park
32
Handstand practice, 25 attempts at free-handstands (no wall), then run 1 mile at 80%
Gym/Park
33
3 Rounds: 10 handstand push-ups, 200m run
Gym/Park
34
Run 1 mile for time
Gym/Park
35
Run 1 mile with 100 squats at the halfway point
Gym/Park
36
Run 1 mile, lunging 30 steps at each 90 second interval
Gym/Park
WOD #
Workout of the Day Description
Good for…
37
Run 1 mile, plus 50 air squats (for time)
Gym/Park
38
Run 1 mile, stopping every 1 minute to complete 10 push-ups, 10 squats
Gym/Park
39
5 Rounds: Run 1 minute, squat 1 minute
Gym/Park
40
3 Rounds: Run 200m, 50 squats
Gym/Park
41
4 Rounds: Run 400m, 50 squats, 25 push-ups
Gym/Park
42
3 Rounds: Run 400m, 30 squats, handstand hold for 30 seconds
Gym/Park
43
3 Rounds: 5 x (Run with high knees for 15 seconds and drop and do a burpee, get back up and run with high knees again for 15 seconds) Rest as needed between rounds.
Gym/Park
44
10 Rounds: Sprint 100m, walk 100m
Gym/Park
45
8 Rounds: Sprint 100m, 30 squats, walk 50m
Gym/Park
46
3 Rounds: Sprint 200m, 25 push-ups
Gym/Park
47
10 Rounds: Sprint 50m, 10 push-ups
Gym/Park
48
10 Rounds (for time): Sprint 100m, 20 squats, 10 push-ups
Gym/Park
49
4 Rounds: 30 second handstand hold (or 5 handstand push-ups), sprint 400m
Gym/Park
50
10 Rounds (for time): 10 burpees, 100m sprint
Gym/Park
51
8 Rounds: 1 round of Tabata sprints, 1 round of Tabata squats (Source: Shane Skowron)
Gym/Park
52
3 Rounds (for time): 10 vertical jumps, 10 push-ups, 20 air-squats
Gym/Park
53
10 Rounds: 10 second "L" sits on the floor
Anywhere
54
10 Rounds (for time): 10 sit-ups, 10 burpees
Anywhere
55
10 Rounds: 5 push-up w/30 second push-up plank (hold at the top of the push up, arms extended and body tight like a plank)
Anywhere
56
10 Rounds: Push-up plank 30 second hold, bottom of squat 30 second hold, hollow rock hold for 30 seconds
Anywhere
57
3 Rounds: 5 handstand to jackknife to high jump, 5 handstand to jackknife to tuck jump, 5 handstand to jackknife to split jump (focus on form/technique)
Anywhere
58
5 Rounds: Hold handstand for 1 minute, hold at bottom of squat for 1 minute
Anywhere
59
5 Rounds: Hold handstand for 10 seconds, jackknife to vertical jump x 10 reps
Anywhere
60
8 Rounds: Hold handstand for 30 seconds, 10 squats
Anywhere
61
5 Rounds: Hold handstand for 30 seconds, 20 squats
Anywhere
62
10 Rounds: Hold handstand for 30 seconds, hold bottom of squat for 30 seconds
Anywhere
63
5 Rounds: 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
Anywhere
64
Spend a total of 3 minutes (cumulative) in a handstand
Anywhere
65
Spend a total of 5 minutes (cumulative) in a handstand
Anywhere
66
5 Rounds: 10 vertical jumps (jump as high as you can, land and repeat), 10 pushups
Anywhere
67
4 Rounds (for time): 10 vertical jumps, 10 push-ups, 10 sit-ups
Anywhere
68
Complete 100 squats for time
Anywhere
69
Complete 100 jumping jacks, 75 squats, 50 push-ups, 25 burpees for time
Anywhere
70
10 to 1 ladder: burpees, sit-ups
Anywhere
71
Complete 200 squats for time
Anywhere
72
3 Rounds: 30 push-ups, 30 second handstand hold
Anywhere
73
5 rounds: 30 second handstand, 60 second squat hold ( at the bottom of the squat)
Anywhere
WOD #
Workout of the Day Description
Good for…
74
3 Rounds: 20 tuck-jumps, 30 second handstand hold
Anywhere
75
4 sets of 25 jumping squats
Anywhere
76
20 Rounds (for time): 5 push-ups, 5 squats, 5 sit-ups
Anywhere
77
5 Rounds: 50 squats (rest equal amount of time it took to complete last round)
Anywhere
78
10 Rounds: 100 squats (rest for 2 minutes between rounds)
Anywhere
79
7 Rounds (for time): 7 squats, 7 burpees
Anywhere
80
3 Rounds (for time): 30 squat, 20 push-up, 10 sit-up
Anywhere
81
3 Rounds (for time): 20 squats, 20 burpees, 20 push-ups, 20 sit-ups
Anywhere
82
Tabata Squats w/a twist: squats are bottom to top, so 10 second rest interval is held in bottom of squat
Anywhere
83
5 Rounds: Burpee to push-up position, 10 push-ups
Anywhere
84
Tabata Squats w/eyes closed
Anywhere
85
Complete 100 push-ups, 100 squats for time
Anywhere
86
4 Rounds: 25 sumo deadlift high pulls
Anywhere
87
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
Anywhere
88
Tabata Push-ups then Tabata sit-ups
Anywhere
89
Tabata Squats then Tabata push-ups
Anywhere
90
10 Rounds (for time): 10 push-ups, 10 squats, 10 sit-ups, 10 squats
Anywhere
91
Max set of push-ups
Anywhere
92
150 burpees for time
Anywhere
93
50 burpees with a 12" jump between burpees
Anywhere
94
20-16-12-8-4 reps of: 1-arm push-ups, Pistols (Source: NSC)
Anywhere
95
5 Rounds: 50 mountain climbers, 25 sit-ups (Source: CrossFit Alpha)
Anywhere
96
The "Prison Workout": 20 - 1 burpees (walk 25m after each set) (Source: Ken Andes)
Anywhere
97
5 Rounds (for time): 100 jumping jacks, 100 mountain climbers (Source: CrossFit Alpha)
Anywhere
98
5 Rounds: 30 second squat hold, 20 sq uats, 30 second push-up plank, 20 pushups
Anywhere
99
5 Rounds: 100 squats, 20 lunges, 35 push-ups
Anywhere
Post your own equipment-free workouts in the comments section of DaiManuel.com: The Moose is Loose. Thanks for contributing! (Also be sure to check the original message thread from Eva T)
