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Bodyweight exercises when no gym

Body Weight WOD – Basic/Beginner

WODs (Workout of the Day) are a great tool to improve athletic performance. While normally associated with Crossfit, they should be considered a key factor in anyone’s program if you are trying to improve performance.

Try switching out your cardio session once a week, for four weeks, with a different WOD each week – this will challenge your body, force your muscles to constantly adapt, and add creativity to your program.

v-up ab exercise on a bench

Basic WODs for Beginners

If you are looking for a quick WOD to get you going without the need for weights, try these two variations below:

3 rounds x 10 reps of the following bodyweight exercises (no rest between rounds):

  • Air Squats
  • Sit-Ups
  • Decline Push-Ups
  • Dips or Ring Rows (depending on what you can access)
  • Burpees

5 rounds x 5 reps, without rest between rounds:

  • Burpees
  • V-Ups
  • Mountain Climbers
  • High Knee Jumps
  • Bear Crawl (1 rep = right and left forward motion)

Try these, or variations to challenge your performance levels. Make sure you stay hydrated, and you can add some solid core exercises at the end of the WOD to push yourself.

-Train Hard!

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