Body Weight Workout Routines

Exercise Sets * RepsPush ups 3*To FailBurpee 3*20Plank 3*1 minSit up 3*20Mountain Climbers 3*20

Exercise Sets * RepsPush up (Hold at bottom) 4*submaxChin up 4*submaxSquat (Hold at bottom) 4*submaxPush up (In & Out) 4*submax

Exercise Sets * RepsClap Push up 3*submaxJump Squat 3*20Deck Squat 3*20Burpee 3*30Push Up (w/ knee touch) 3*30

Exercise Sets * RepsPush up (Hold at bottom) 3*submaxSquat (Hold at bottom) 3*submaxPlank 3*1 minBurpee 3*15Jumping Jacks 3*30

Exercise Sets * RepsSquat 3*20Wall Sit 3*submaxAlt. Lunge 3*20 ESSit Up 3*20Superman 3*To failJumping Jacks 3*30

Exercise Sets * RepsPush Ups 3*submaxDiamond Push Ups 3*submaxHand Walk outs 3*10Plank 3*1 minCrab Turnover 3*1 min

Exercise Sets * RepsPull ups 5*submaxPush up (In & Out) 5*10Alt. Pistol Squats 5*10 each legNeutral Grip Pull ups 5*submaxDive Bomber Push up 5*10Deck Squat to Burpee 5*15

Exercise Sets * RepsHand Walk Out to Extended Push up 5*submaxSplit Squat Jump 5*12-15 ESHop Out 5*10Gladiator Hold 5*30 sec each sideSit ups 5*20

Exercise Sets * RepsSquat Jump 5*10Dive Bomber Push Ups 5*To failBack Extensions 5*10Deck Squat 5*10Spiderman Push ups 5*To failHand Walk outs 5*10Burpee 5*10

Exercise Sets * RepsSquat Jump 3*15Push Up 3*To failAlt. Lunge 3*15 each legPull Up 3*To failSquat 3*15Back Extensions 3*15Sit Ups 3*To fail

Exercise Sets * RepsDive Bomber push up 3*To failSplit Squat Jump 3*20Mountain Climbers 3*30-40 ESSquat 3*15Deck Squat to Push Up 3*To fail

Exercise Sets * RepsSquat 3*30 secPush ups 3*To failWall Sit 3*30 secDiamond Push ups 3*To failWalking Lunge 3*1 minHop Outs 3*30 secSit Up 3*To failPlank 3* 1 minSuperman 3*30 secCrab Turnover/Crab walk (if outside) 3* 1 minJumping Jacks 3* 1 min

Exercise Sets * RepsPull-Ups 4*To FailBurpees 4*20Push-Ups 4*To FailSide Lunges 4*10 each legDirty Dogs 4*10 ESDiamond Push-Ups 4*To Fail

Exercise Sets * RepsA: Mountain Climber 4*30 SecA: Burpee 4*30 SecA: Plank 4*90 SecA: Side Crunch 4*30 Sec each sideB: Hand Walkout – Plyo Push up – Deck Squat 3*2 Min

Exercise Sets * RepsJump Rope 3-5 * 100Pike Push up 3-5 * 10-20Jump rope 3-5 * 30Burpee 3-5 * 15Jump rope 3-5 * 30Burpee 3-5 * 15Jump Rope 3-5 * 100Wide Push ups 3-5 * 20-30

Exercise Sets * RepsPull up ladder (1-5) 2-3 SetsPistol squat ladder (1-5) 2-3 SetsPistol squat ladder other leg (1-5) 2-3 SetsPlyo Push up ladder (1-5) 2-3 SetsChin up ladder (1-5) 2-3 SetsKnee Tuck jump squat ladder (1-5) 2-3 Sets

Exercise Sets * RepsPull up 5*10Push up 5*10Lunge (left) 5*10Burpee 5*10Lunge (right) 5*10Hand Walkout 5*10Jump squat 5*10Narrow push up 5*10Wide jump squat 5*10Bridge with 5 second hold 5*10Wide Push up 5*10Chin up 5*10

Exercise Sets * RepsA: Hand Walkout to Burpee forward 3-5*50 YardsA: Atl. Lunges 3-5*50 YardsA: Bear Crawls 3-5*50 YardsA: Sprint 3-5*50 YardsB: Sprint 5*75 Yards

Exercise Sets*RepsFast Mountain Climbers 5*10Jump Squats 5*10Push Up 5*10Lateral Lunge 5*10 each legSlow Mountain Climbers 5*10Y-Squats 5*10Forward Lunge 5*10 each legBurpees 5*10Dirty Dogs 5*10Squat Thrusts 5*10

Exercise Sets*RepsPull Ups 12, 10, 8, 6, 4, 2Push Ups 24, 20, 16, 12, 8, 4Jump Squats 12, 10, 8, 6, 4, 2Split Jump Squats 12, 10, 8, 6, 4, 2Hanging Leg Raise 12, 10, 8, 6, 4, 2

Exercise Sets*RepsRun 800m 1*1Hand Walkouts 5*10Pull Ups 5* submaxDips 5* submaxSit Ups 5*10Lunges 5*10 ESRun 800m 1*1

Exercise Sets*Reps1A) Bulgarian Split Squat 4*12 ES1B) Dips 4*Fail2A) Alt. Grip Chin Ups 4*Fail2B) Close Grip Push Ups 4*Fail3A) BW Rows 3*Fail3B) Sit Ups 3*Fail4) Squat Jumps 50 total as fast as possible

Exercise Sets*RepsHindu Push Ups 80 totalChin Up 50 totalSquat Jumps 75 total1 mile run

Exercise Sets*Reps1A) Weighted Push ups 5*6-81B) Weighted Pull Ups 5*3-62A) Jump Squats 5*102B) Split Jump Squat 5*5 ES3) Hanging Leg Raise 5*5

Exercise Sets*RepsAround the World Pull Ups 5*5 ESPistols 5*5 ESWeighted Dips 5*5Pistol Deck Squats 5*5 ESHindu Push Ups 5*10Hanging Leg Raise 5*5

Exercise Sets*RepsRun 200m 1BW Squats 1*10-20Run 200m 1Push Ups 1*10-20Run 200m 1Deck Squat 1*10-20Run 200m 1Lunge 1*10-20 ESRun 200m 1Burpee 1*10-20

Exercise Sets*RepsBurpee 3*45sSpiderman push ups 3*45sReverse Lunge 3*45sAlt. Plank Reach under 3*45sHindu or Dive Bomber Push ups 3*45sHindu Squats 3*45sNeutral grip pull ups 3*45sSuperman 3*45sSquat Jumps 3*45s

Exercise Sets*RepsBurpee 3*45sKnee to Elbow push ups 3*45sFront Lunge 3*45sDive Bomber Push ups 3*45sSquats 3*45sNeutral Grip Pull up 3*45sSuperman 3*45sSplit Jump Squats 3*45sRenegade Row 3*45s

Exercise Sets*RepsBurpee 4*45sPush Up with Knee to Opposite Elbow 4*45sSplit Jump squat 4*45sHand Walkout 4*45sRotating T-Raise Plank 4*45sPike Push up 4*45sAB leg raise to hip thrust 4*45sBurpee 4*45s

Exercise Sets*RepsAlt. DB or KB clean and press 3*60sDiamond Push ups 3*60sWalkout to Tuck Jumps 3*60sCrunches 3*60sDB Thrusters 3*60sSide Lunges 3*60sMountain climbers 3*60sJumping Jacks 3*60sDB push ups and front raise 3*60sThe Prowler 3*60s

Exercise Sets*RepsKB Snatch 3*60s each armBurpee 3*60sAB In and Outs 3*60sJump Squat 3*60sClap Push ups 3*60sSplit Jump Squats 3*60sSide Plank & Dumbbell raise (right) 3*60sSide Plank & Dumbbell raise (left) 3*60sStar Jumps 3*60sKick Thrus (grasshoppers) 3*60s

Ring Workout Routines

Exercise Sets * RepsA: Ring Push Up 5*10A: Ring Body Row 5*10A: Ring Dips 5*10A: Pull ups 5*10B: Jump Rope 15min

Exercise Sets * RepsA: Ring Fly 3*5-8A: Ring Body Row 3*10-12A: Ring Dips 3*10-12B: Pistol Squat (No ring just normal pistol) 3*8-12 each legB: Ring Push up 3*10-15B: Wall Sit 3*1-2 min.

Exercise Sets * RepsA: Lawnmower Extension 4*5-8 each sideA: Jump squat 4*20A: Clap push up 4*10-20A: Ring Body Row 4*15B: Deck Squat 2*20

Exercise Sets*RepsRing Body Row 3*10-12Ring Push Up 3*15-20Jump Squat 3*20-25Burpee with push up part 3*10Plank 3*1 min.Jump Rope 3*2 min.

Exercise Sets*RepsA: Ring Push up 5*10A: Pull up 5*10B: Pistol Squat 3*8-12 each legB: Ring tricep extension 3*8-12B: Ring Curls 3*8-12C: Jump Rope 1*5 min.

Other Ring exercises: Skin-the-cat, Archers, Iron Cross Extensions, Ab extensions (can also do ab extensions w/ Ring Flys at the end)

Other

KB & Body weight routineExercise Sets*RepsA1: Push ups 30s on/30s off for 18 min.A2: KB RowsA3: KB Swings (left)A4: KB Swings (right)A5: KB Goblet SquatA6: Bear CrawlsB: Snatch Ladder (20s on/20s off, 30s on/30s off, 40s on/40s off,

40s on/40s off, 30s on/30s off, 20s on/20s off)C1: Clean & Press (left) 30s on/30s off for 18 min.C2: Clean & Press (right)C3: Single leg Deadlift (left)C4: Single leg Deadlift (right)C5: Alt. Lunge with KB held above headC6: HalosD: Burpee Ladder (20s on/20s off, 30s on/30s off, 40s on/40s off,

40s on/40s off, 30s on/30s off, 20s on/20s off)

Mostly Body weight and some KB Routine (Conditioning) http://mymadmethods.com/workout-database/workouts-kettlebell-workouts/998-kettlebell-conditioning-workout-4-machine-workout-planExercise Sets*RepsA1: Grasshoppers 2*20sA2: T Push up 2*30sA3: V-Up 2*60sB1: Mountain Climber 2*20sB2: Push up (w/ knee touch) 2*30sB3: Leg raises (lower abs exercise) 2*60sC1: Burpee 2*20sC2: Wide grip Push up 2*30sC3: Hand Walkout 2*60sD1: Split Squat Jump 2*20sD2: Diamond Push up 2*30sD3: Sit Up 2*60sE1: Deck Squat 2*20sE2: In & Out Push up 2*30sE3: TGU 2*60s each sideFinisher: Jump Rope 8*20s

KB & Body weight routine (Conditioning)Exercise Sets*RepsA1: Swing (right) 2*30sA2: Figure 8 to hold 2*60sA3: Swing (left) 2*30sB1: Burpee 2*30sB2: Single Leg Deadlift 2*60sB3: Burpee 2*30sC1: Dive Bomber Push up 2*30sC2: Alt. Lateral Squat 2*60sC3: Dive Bomber Push up 2*30sD1: KB Press (right) 2*30sD2: Around the Body 2*60sD3: KB Press (Left) 2*30sE1: KB squat Halo 2*30sE2: KB Overhead squat (Right) 2*30sE3: KB squat Halo 2*30sE4: KB Overhead squat (Left) 2*30s

Ring & Kettlebell RoutineExercise Sets*RepsA: Ring Row 3*10-12B: Clean & Press 3*10 each armC: TGU 3*6-8 each armD: Swing 2*50 (25 each arm)E: Walking Overhead Lunge 2*10 each armF1: Ring Fly 3*1 min.F2: Renegade Row 3*1 min.F3: Windmill 3*1 min. each side

F4: Sprawl 3*1 min.

Ring, Kettlebell, and Bodyweight routineExercise Sets*RepsA1: Sots Press 5*10 each armA2: Ring Pull Up 5*8A3: Single leg Deadlift 5*10 each legA4: Push Up 5*20A5: Front Squat 5*10 each sideA6: V-Up 5*15B1: Deck Squat to Burpee 4*30sB2: Jump Rope 4*30sB3: Ring Push Up 4*30sB4: Alternating swing 4*30sB5: Hand Walkout 4*30s

Ring & Kettlebell routine (Push)Exercise Sets*RepsA1: Ring Push up 3*10A2: KB Press 3*12 each armA3: Ring Dips 3*10A4: Jump Squat 3*20B: TGU 1*2 min. each arm

Ring & Kettlebell routine (Pull)Exercise Sets*RepsA1: Ring Pull up 3*10A2: KB snatch 3*12 each sideA3: Pistol squat 3*10 each legA4: Ring row 3*10B: Deck Squat 3*20

Ring & Kettlebell RoutineExercise Sets*RepsA: Ring Pull up 1*Ladder (11,9,7,5)A: KB Snatch 1*Ladder (17,14,11,8) each armA: Push Up (No Ring) 1*Ladder (25,22,19,16)B: Ring Dips 1*Ladder (11,9,7,5)B: KB Front Squat 1*Ladder (17,14,11,8) each legB: Ring Flys 1*Ladder (9,7,5,5)C: One-Arm Swing 2*1 min.

Ring, KB, and Body weight RoutineExercise Sets*RepsA1: TGU 5*5-8 Each sideA2: KB Windmill 5*5-8 Each sideB1: Pull Up 5*8-10B2: KB Front Squat 5*8-10 each sideC1: Ring Dips 5*8-10C2: KB Renegade Row 5*6-8 each side

KB and Body weight RoutineExercise Sets*RepsKB Alt. Clean to Walkout 3*60sSquat Jumps 3*60sClap Push ups 3*60sKB Squat and Press 3*60s each sideBridges (Hold 5s at top) 3*60sKB Goblet Alt. Reverse Lunge 3*60sFigure 8 to hold 3*60sKB Floor Press or DB Bench Press 3*60s

Miscellaneous RoutineExercise Sets*RepsAlt. KB Cleans 3*45sDive Bomber Push up 3*45sTuck Jumps (with arms folded on chest) 3*45sAb Scissiors 3*45sDB or KB clean & Press 3*45sSide Lunges 3*45sSwiss Ball AB Roll ups 3*45sMedicine Ball Slams 3*45s

Miscellaneous RoutineExercise Sets*RepsAlt. KB one handed swings 3*45sClap Push ups 3*45sAB Knee In and Outs 3*45sBent Over DB Rows 3*45s each sideKB Goblet Squat 3*45sBurpees 3*45sKB single leg deadlifts 3*45s each sideSwiss Ball Leg to Arms Pass 3*45sSwiss Ball Hamstring Curl 3*45s

Bodyweight and RingExercise Sets*RepsA: Plyo Push up 4*10B: Ring Dips 5*10-20C1: Ring Row 4*FailC2: Ab wheel rollouts 4*10-15D1: Ring Fly 3*15D2: Ring Curl 3*15D3: Ring Tricep Extensions 3*15D4: Ring Read Delt Fly 3*15

KB and Body weight RoutineExercise Sets*RepsKB or DB clean & press 3*60s each sidePush Up 3*60sSplit Jump Squat 3*60sPike Push ups 3*60sV-Ups 3*60sKB suitcase swing (outside of leg) 3*60s each sideRenegade Rows 3*60sKick Thrus (Grasshoppers) 3*60sSquat jump to Burpee 3*60sAbs In and Outs 3*60sMountain Climbers 3*60s

DB, KB, and Bodyweight RoutineExercise Sets*RepsKB Goblet Squat 3*60sMountain Climbers 3*60sKB one arm swing 3*60s each armT-Push Up 3*60sSplit Jump Squats 3*60sDB bent over row 3*60s each armSide Lunge (holding weight) 3*60sRenegade Row 3*60sLunge (holding weight) 3*60sDB Push Press 3*60s

KB and Bodyweight RoutineExercise Sets*RepsKB Snatch 3*45s each armHindu or Dive Bomber Push ups 3*45sJump Squats 3*45sSquat Thrusts 3*45sKB clean and press 3*45s each sideAlt. Reverse Lunge 3*45sSwiss Ball leg to arms pass 3*45sBurpees 3*45sT-Push ups 3*45sBridge (with 5s hold) 3*45s

KB and Bodyweight RoutineExercise Sets*RepsKB or DB Clean and Press to Overhead squat 3*60sKick Thrus (Grasshoppers) 3*60sBurpees 3*60sCrunch with Twist 3*60sPull Ups 3*60sBodyweight Squat to Meet the Queens 3*60sSwiss Ball Roll Ups 3*60sKB Snatch 3*60s each arm

Tuck Jumps 3*60sDB Push ups and Side raises 3*60s

KB and Bodyweight RoutineExercise Sets*RepsKB swings 10Pull Ups 8Dive Bomber 6Burpee + Jump 4Dip 6* AMRAP in 20 min. *

KB and BW RoutineExercise Sets*RepsRing Pull Up 4Ring Dip 4Dive Bomber Push Up 8KB 2 hand swings 12* AMRAP in 20 min. *

Animal Walkshttp://www.travisstoetzel.com/training/animal-training/