REMINDER: Monitor your Mechanics - Execute with Consistency - Know your Intensity - Always Train Safely
Below are some workouts you can do while traveling, on vacation, at home, while watching TV, when you can’t make it to the gym, or when you just want to get a nice sweat going; remember, there are NO Excuses!
1) 5 Minute AMRAP (as many reps/rounds as possible in 5 minutes) 10 air squats, 10 push ups, 10 sit ups
2) 21-15-9 of air squats and push-ups (21 reps of each then 15 reps of each then 9 of each).
3) 50 Burpees for time.
4) Run half mile, 20 burpees – 3 rounds
5) 20 burpees, 20 push ups, 20 sit ups, 20 squats for 4 rounds
5) 100 Pull-ups
6) 12 Burpees, followed by 12 pull-ups x 10 rounds
7) Complete 5 box jumps, followed by 10 pull ups, and 15 knees to elbows as many times as you can in 20 minutes.
8) Run 1 mile with 5 burpees EMOM (5 Burpees every minute on the minute)
9) 4 rounds as fast as possible – 400M sprint then 50 squats
10) 20 minutes – AMRAP 5 Pushups, 10 Situps, 15 Squats
11) 100 Push-ups , 100 Sit-ups, 100 Squats
12) 20 minutes AMRAP 5 Handstand push-ups, 10 Pistols (single-leg squats)
13) 50 Sit-Ups – 50 Double-Unders – 50 Sit-Ups – 50 Walking Lunges – 50 Burpees – 50 Sit-Ups
14) 50 Burpee Pull-ups for time - Note: Bar must be at least 6" above top of your head.
15) 21-15-9 Lunges (each leg) Handstand Push-ups or modified Pike Push-ups or modified Push-ups or modified Push-up hand release.
16) Poor Man’s Seven: 7 Handstand push-ups, 7 squats, 7 pull ups, 7 burpees, 7 push-ups, 7 sit-ups, 7 knees to elbows – 7 Rounds for time
17) Angie For time: (complete in order) 100 pullups, 100 push-ups, 100 sit-ups, 100 squats
18) Barbara 5 Rounds, rest 3:00 between each round: 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats
19) Chelsea On the minute, every minute for 30 minutes: 5 pull-ups, 10 push-ups, 15 squats
20) Murph For time: 1 mile Run, 100 pull-ups, 200 push-ups, 300 Squats 1 mile run
These four bodyweight exercises are also incorporated into the FHENS program.
Lie on the ground with your knees bent at about a 45-degree angle. Lift one foot straight up into the air, as high as possible, and thrust your hips to send it even higher. (For a better range of motion, perform the hip thrust with your upper back on a bench.)
Grab a bar you can hang from with palms facing toward you. Pull your elbows down and lift your chin to the bar. (If you're not quite at that level, don’t sweat it—just try an inverted row or one of our favorite pull-up substitutions.)
Take a big step forward, lower your body to the ground until your thigh is parallel with the floor, and return to stand. Make sure to focus on the which ever leg is in front, as it's doing the majority of the work. Switch sides.
Start in push-up position. Hold, keeping your body rigid, your core tight, and your glutes squeezed. (The side plank is also used in this program: Turn sideways, balancing your weight on one hand and the side of the same foot. Be sure hips are lifted so your body forms a straight line from ankles to shoulders.)
Back squat: 3 sets of 5 reps
Bench press: 3 sets of 5 reps
Barbell row: 3 sets of 5 reps
Single-leg hip thrust: 3 sets of 10 reps per side
Plank: 3 20- to 30-second holds
Deadlift: 3 sets of 5 reps
Overhead press: 3 sets of 5 reps
Chin-up: 3 sets of 8 reps
Bodyweight lunge: 3 sets of 10 reps per side
Side plank: 3 15- to 20-second holds per side
Each week, follow these workout schedules.
Weeks 1, 3, 5, and 7
Monday: Workout A
Wednesday: Workout B
Friday: Workout A
Weeks 2, 4, 6, and 8
Monday: Workout B
Wednesday: Workout A
Friday: Workout B
1. How long should I rest between sets?
You’re really trying to learn the skill and coordination of the lift rather than trying to lift a lot of weight. A good rule of thumb: Rest two to three minutes between sets of barbell lifts and about one minute between bodyweight exercises.
2. How heavy should I lift?
Start with lifting just the bar, then add increments of five or 10 pounds each time you do the workout. Pick a weight that allows you to have three reps left in the tank when you finish. That’s heavy enough to get you stronger but light enough that you won’t miss reps or deteriorate your form. Mechanics, Consistency and Intensity: Mechanics: Is my form correct? Consistency: Am I executing the mechanics consistently well? Intensity: Am I lifting to heavy where my form is being compromised?
3. What about cardio?
Cardio on off days is a good idea for most people, or stretching to increase range of motion and mobility.
FHENS Training Programs
Contact us at for additional direction and consultation.