Equipment-free Work Out Routines

CrossFit gives their workouts girl names, and I love it. However, we are man-friendly here at, and have decided to spin-off of that and name our workouts after men. These work out routines are for the most part equipment-free and can travel with you on the road, on vacation, to the office, or wherever else you find yourself! Please add comments with suggestions or your own equipment-free/travel workouts! (AFAP = As Fast As Possible; AMRAP = As Many Repetitions As Possible)



Chris: repeat sequence 4x, rest 3 minutes between rounds.

  • 10 burpies AFAP
  • 30 crunches (type of your choice) AFAP
  • 20 second sprint


Jake: Push-up/Sit-up pyramid of 10. Record total time.
  • 1 push-up, 1 sit-up
  • 2 push-ups, 2 sit-ups… all the way up to 10 each
  • then back down… 10 push-ups, 10 sit-ups
  • 9 push-ups, 9 sit-ups… all the way down to 1 each. 


Armaan: repeat sequence 3x, resting 2 minutes in between rounds. Count total number of repetitions to track progress.
  • AMRAP air squats in 1 minute
  • AMRAP crunches in 1 minute
  • AMRAP burpies in 1 minute



Carlos: repeat sequence 2x, active rest for 5 minutes between rounds.
  • 25 sit-ups
  • 15 box jumps
  • 25 push-ups
  • 30 downward mountain climbers
  • 10 backhand pull-ups
  • 10 fronthand pull-ups
  • 50 crunches
  • 25 knees to elbows (hanging from pull-up bar, touch knees to elbows)




Victor: Record total time!
  • run 1 minute
  • 25 push-ups, 25 air squats; run 1 minute
  • 15 push-ups, 15 air squats; run 1 minute
  • 5 push-ups, 5 air squats; run 1 minute.


Sam: repeat sequence 5x, no rest between rounds. Record total time.
  • 5 vertical jumps
  • 5 side jumps (hop to the right and to the left for one rep)
  • 5 burpies


George: repeat sequence 4x, 40 seconds rest between rounds.
  • 20 seconds in a handstand
  • 20 squats as fast as possible




Jeffrey: (all about isometrics) repeat sequence 3x, “walk it out” for 3 minutes in between rounds.
  • 1 minute plank hold
  • 30 seconds in 6-inches hold 
  • 1 minute wall sit (perfect squat with your back against the wall)



Fausto: repeat sequence 5x, resting for 1″ in between rounds.
  • AMRAP air squats in 30″
  • AMRAP push-ups in 30″
  • AMRAP mountain climbers in 30″

You don’t need equipment to stay in shape. You only need motivation and an understanding of basic exercise movements and you can even put together your own equipment free work outs that you can do at home, traveling, or anywhere else! Please comment or post your favorite equipment free work outs below!

One Comment

  1. Sofia

    good contribution, good blog layout, stick to the great work


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