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אימונים פונקציונליים כושר גופני

100 אימונים שתוכלו לעשות בבית

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אימון ביתי

1.

Sprint 100 meters

Rest 30 Seconds

Repeat 10 times

2.

100 Single Unders (Skipping Rope)

25 Squats hands in the air

5 rounds for time

3.

AMRAP in 20 minutes:

10 Burpees

15 Squats

20 Knees­to­chin (laying down)hand by the

side

4.

10 Rounds of:

10 Burpee Broad Jumps

10 Jumping Lunges

5.

10 rounds of

10 Burpees

10 Situps

6.

5 Rounds

15m Bear Crawl

20 Push­ups

15m Crab Walk

20 Jump Squats

15m Broad Jump Burpees

20 Mountain Climbers

7.

3 rounds for time

Run 800m

50 squats

8.

10 Rounds for time

10 push­ups, hand release

10 sit ups

10 squats

9.

200 squats for time

10.

5 rounds for time

Run 200m

10 squats

10 push­ups, hand release

11.

3 rounds for time

Sprint 200m

25­push­ups, hand release

12.

Tabata Squats and Push­ups:

20 seconds on 10 seconds rest, 8 rounds each.

Count your lowest score.

13.

20 rounds for time

5 push­ups

5 squats

5 sit ups

14.

Invisible Fran:

21­15­9 for time

Squats

Push­ups

15.

6 rounds for time

10 push­ups

10 squats

10 V­up Sit­ups

16.

5 rounds for time

100 Single unders Jump Rope

50 Hollow rocks

17.

“Annie”

Double­Unders (Jump Rope)

Sit­ups

50­40­30­20­10 Rep Rounds for Time

18.

5 Rounds for Time

3 vertical jumps knee tuck

3 squats

3 Standing long jumps

19.

100 Squats for Time

20.

10 Rounds for Time

10 Push­ups

10 Squats

10 Situps

21.

10­9­8­7­6­5­4­3­2­1

Burpees

Back Extensions

22.

4 Rounds for Time

Run 400 meters

30 Squats

23.

100 Reverse burpee For Time

24.

5 Rounds – Count Squats total reps

Run 1 minute

Squat for 1 minute

25.

Run 1km and do 10 push­ups

every 1 minute.

26.

Handstand practice, 25 tries at

free handstands, then a 1km run

27.

10 Rounds for Time

10 push­ups

10 squats

28.

For Time

100 star jumps

75 squats

50 push ups

25 burpees

29.

100 Clapping Push­ups for Time

30.

5 Rounds for Time

10 Ground touch vertical jumps

Run 400m

31.

10 Rounds for Time

10 Push­ups

100m Sprint

32.

5 Rounds for Time

Handstand 30 seconds against the wall

20 squats

33.

4 Rounds for Time

10 vertical jumps

10 push­ups

10 sit ups

37.

7 Rounds for Time

7 Squats

7 Burpees

38.

10 Rounds for Time

Sprint 100m

Walk 100m

39.

3 Rounds for Time

50 sit­ups

400m Power walk

40.

10 Rounds for Time

10 walking lunges

10 push­ups

41.

10 Rounds for Time

10 Burpees

100m sprint

42.

4 Rounds for Time

Run 300m

50 squats

43.

Run 1km and do 10 push­ups

every 1 minute.

44.

5 Rounds for Time

Ten vertical jumps ­ (jump as

high as you can, land and do it

again)

10 push­ups

45.

3 Rounds for Time

20 Star jumps

20 burpees

20 squats

46.

5 Rounds for Time

30 second handstand against a

wall,

30 second Plank hold

followed by a 30 second static

hold at the bottom of the squat

47.

Run 2km for time.

48.

3 Rounds for Time

Run 200m

50 squats

49.

25 reps for time

Handstand 10 seconds jack­knife

to vertical jump

50.

50­40­30­20­10 Rep Rounds for

Time

Single unders (Jump Rope)

Pushups

51.

AMRAP in 10 minutes

3 Burpees

4 pushups

5 squats

52.

10 rounds

30 second squat jump

30 second rest

53.

4 rounds for time

800m run

50 squats

54.

3 Rounds For Time

20 tuck jumps

30 second handstands hold.

55.

8 Rounds for Time

Sprint 100m

30 squats

56.

Handstand practice, 25 tries at

free handstands, then a 2km run

57.

20 Rounds for Time

5 squats

5 push­ups

5 sit ups

58.

For Time

Run 3km with 100 squats at

midpoint

59.

10 Rounds for Time

10 sit ups

10 burpees broad jump

60.

Bottom to bottom tabata squats

8 Rounds

20 seco

70.

3 Rounds for Time

20 Squats

20 Burpees

20 Push­Ups

71.

For Time

25 squats, 5 push­ups

20 squats, 10 push­ups

15 squats, 15 push­ups

10 squats, 20 push­ups

5 squats, 25 push­ups

72.

5 Rounds for Time

50 Step­ups or Box Jumps

10 Burpees

73.

Tabata Squats with eyes closed:

20 seconds on 10 seconds rest,

8 rounds.

Count your lowest score.

74.

4 Rounds for Time

50 squats

Rest for 2 minutes between

rounds.

75.

5 Rounds for Time

20 Lunge Steps

20 Squats

10 Push­ups

76.

40­30­20­10

Walking lunges hands on your

head

Push­ups

77.

Run 20 minutes stop every

2 minutes and do 10 squats

and 10 push­ups

61.

10 Rounds

Handstand hold, 30 seconds

against the wall

Squat hold 30 seconds

62.

4 Rounds for Time

20 sit ups

20 push­ups

400m Run

63.

100 squats

3 min. rest

100 squats

64.

3 Rounds for Time

Run 200m

10 Single leg squat holding

on to something if you need

65.

5 Rounds for Time

With eyes closed do 10 squats,

With eyes open do 10 push ups

eyes closed

66.

10 Rounds for Time

Run 150m

20 Hollow Rocks

67.

Test yourself on a max set of

push ups, tight body chest to

the floor, full extension!

68.

Tabata Tuck jumps and Sit­ups:

20 seconds on 10 seconds rest,

8 rounds each.

Count your lowest score.

69.

Run 1km, stopping every

minute to do 20 squats.

78.

Run 5 minutes turn around

and go back in less than

5 minutes

21­15­9

Vertical jumps (As High as

Possible)

Push­ups

Repeat the run…5 mins out

less than 5 mins back.

79.

Tabata Tuck jumps and Sit­ups:

20 seconds on 10 seconds rest,

8 rounds each.

Count your lowest score.

80.

1 Round for Time

100 Push­ups

100 Sit­ups

100 Squats

81.

5 Rounds for Time

30 Push­ups

40 Sit­ups

50 Squats

82.

Max Rounds in 20 minutes

5 Push­ups

10 Sit­ups

15 Squats

83.

21­15­9 Rep Rounds for Time

Lunges (each leg)

Handstand Push­ups

84.

3 Rounds for Time

Run 400 meters (or any

sprint distance 1:30­2:30 min long)

50 squats

25 push­ups

85.

10­9­8­7­6­5­4­3­2­1 Rep

Rounds for Time

Burpees

Push­ups

Knees to chest laying on

your back

86.

5 Rounds for Time

Run 400 meters (1:30­2:30 mins)

10 HSPU or Push­ups feet on a

chair

87.

3 Rounds for Time

Run 800 meters

50 Squats

50 Sit­ups

88.

1 Round for Time

Run 1 kilometre

100 Push­ups

200 Squats

Run 1 kilometre

89.

21­15­9 Rep Rounds for Time

Handstand Push­ups

Chair Dips

Push­Ups

90.

1 Round for Time

21 Push­ups, 42 Squats

15 Push­ups, 30 Squats

9 Push­ups, 18 Squats

91.

2 Rounds for Time

20 Double­Unders

30 Walking Lunges

40 Push­ups

30 Squats

20 Sit Ups

10 Box Burpees

93.

For Time

50 Walking Lunges (each leg)

800m run

50 Walking Lunges

94.

5 Rounds

Shuttle run (aka Suicide’s) –

20­50 meters

10 Burpees

95.

50­35­15

Leg lifts hand under the bum

laying on your back.

Push­ups

Sit­ups

96.

For Time

30 HSPU – Hand stand Push ups

against a wall

40 Jump squats

50 Sit­ups

60 Squats

70 Double unders

97.

20 min AMRAP

10 Bench dips one leg in the air

10 Box jumps

10 Lunges (each leg)

98.

For Time

60 Push­ups/30 HSPU

(Handstand Push­ups)

against a wall

Run 400 m

40 Push­ups/20 HSPU

Run 800 m

20 Push­ups/10 HSPU

Run 1 kilometre

99.

10 minute Run

For Time

100 Push­ups

200 Sit­ups

300 Squats

5 minute Run

100.

For Time

10­9­8­7­6­5­4­3­2­1 Burpees

With a walk across the room and

back between each set