Quick Fix Workouts
Workout anywhere, anytime with these quick fix workouts. NO more excuses as to why you can’t workout on the road or why you can’t workout since you can’t make it to bootcamp. These are great additions to any exercise program and wonderful to use in-between your sessions here at Fit Forward. Enjoy!
FEEL FREE TO SUBMIT YOUR OWN “QUICK FIX WORKOUTS” ON THE CONTACT PAGE AND WE WILL ADD TO THIS LIST!!
- Run 1/2 mile 50 air squats – 3 rounds.
- 10 push-ups 10 sit ups 10 squats – 10 rounds.
- 200 air squats for time.
- Run 200m 10 squats 10 push ups 5 rounds.
- Sprint 200m and do 25 push ups, 3 rounds.
- 10 Handstand push ups and a 200m run 3 rounds.
- Tabata squats and tabata pushups.
- 5 push ups 5 squats 5 sit ups, 20 rounds.
- Walk 100 meters on your hands, even if it is 2 meters at a time.
- 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
- 21-15-9 of air squats and push ups for time.
- Run 1 mile for time.
- 10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
- 3 vertical jumps 3 squats 3 long jumps – 5 rounds.
- Handstand 30 seconds and 10 squats, 8 rounds.
- 10 push-ups 100M dash 10x.
- 5x 400M sprints.
- 10 X 100 m dash.
- Run 1 mile, lunging 30 steps every 1 minute.
- handstand 30 seconds and 20 air squats, 5 rounds.
- 100 air squats. For time.
- 4x 25 jumping squats
- 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.
- 10 air squats every 1 minute of your 1 mile run.
- 100 burpies for time.
- 10 push-ups 10 squats 10 sit ups 10 rounds.
- 10 vertical jumps, run 400 meters, 5 rounds.
- spend a total of 3 minutes in a handstand.
- 100 air squats for time.
- Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
- Sprint 100 meters, Walk 100 meters, 10 rounds.
- 100 push ups for time.
- Run 1 mile for time.
- 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
- 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
- 10 walking lunges, 10 push-ups, 10 rounds.
- Tabata Squats.
- 50 split jumps for time.
- Workout…Handstand for 30 seconds or 5 handstand push ups…400 meter run. 4 rounds.
- 10 burpies, 100meter sprint 10x for time.
- run 400 meters, 50 air squats. 4 rounds.
- handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
- Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
- 10 push-ups, 10 squats, 10 rounds.
- Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
- Run 1 mile with 100 air squats at midpoint, for time.
- 7 squats, 7 burpies, seven rounds, for time.
- 10x 30 second handstand to 30 second bottom of the squat hold.
- Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
- Run 1 mile, plus 50 squats-for time.
- 100 burpies for time.
- 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
- Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
- Handstand 10 seconds jack-knife to vertical jump. 25 reps…
- 4x 25 sumo deadlift high pulls, make them perfect.
- 50 air squats x 5. Rest equal amounts as it took to do each 50.
- Run 1 mile and do 10 push-ups every 1 minute.
- sprint 100m 30 squats…8 rounds.
- 30 push ups, 30 second handstand or Plebs Plank..3 rounds.
- 10 sit ups and 10 burpies…10 rounds-for time.
- handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
- 250 jumping jacks…for time.
- 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
- Tabata Push-ups.
- 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
- Run 1 minute, squat 1 minute 5 rounds.
- 10 air squats, 10 push ups, 10 sit ups – 3 rounds for time
- 10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.
- 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
- Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
- sprint 50 meters, 10 push ups. 10 rounds.
- 50 air squats, 4 rounds. rest for 2 minutes between rounds.
- 3x 20 tuck jumps. 3x 30 second handstands.
- 400m run/sprint 30 air squats, 3rounds for time.
- 20 jumping jacks, 20 burpies, 20 air squats…3 rounds
- Warm up. Run 100 meters and do 20 air squats. 10 rounds.
- Handstand 5x 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.
- 100 air squats 3 min. rest, 100 air squats.
- Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
- 10x 50 meter sprint.
- Test yourself on a max set of push ups…tight body chest to the floor…full extension! If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.
- Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups
- run 400m air squat 30 hand stand 30 seconds 3 rounds for time
- 5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds…for form
- 5 pushups, 5 squats, 5 sit-ups – 20 rounds
- Run 1 mile, stopping every minute to do 20 air squats.
- 30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds
- run 200 meters, 50 squats, 3 rounds
- Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time.
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