PLEASE NOTE: We are undergoing a name change. Unleashed Training is now Sprint Ninja. We still offer high quality strength and conditioning along with personal training, with our specialty being sprint training.
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Welcome to the Unleashed Training Body Weight Workouts section. The workouts featured here are workouts that utilise the Evolve program.
All workouts on this page can be done with minimal equipment and can be performed virtually anywhere.
The workouts featured here are updated regularly and serve as a means for you to follow the Evolve program, anywhere, any time.
Who are these workouts for?
The Evolve workouts, as prescribed, are designed to exceed the limits of the world’s fittest people, but can be scaled, modified and adapted to meet anyone’s current fitness level or physical limitations.
PLEASE NOTE – Some of the exercises may sound unfamiliar. Click here for a full list of exercises and their description.
Some of the workouts involve racing the clock and doing it as fast as possible, while others are performed in a more controlled manner. For competitive challenges click here.
Body Weight Workouts
Body weight training are exercises focusing on strength, which do not require free weights. Bodyweight training is not only useful for martial artists, bodybuilders and Olympic gymnasts. It is a vital process for many professionals to be able to train and be able to push their own body weight. Especially with Olympians, the growing popularity of the Olympics has placed a lot of strain on many athletes to train and perform to the best of their ability. Reflecting this increase level of competition online betting sites have seen a narrowing of odds.Evolve Body Weight Workouts
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Forward frog jumps (a deep squat into a standing long jump) x 100 metres then travelling burpees x 100m. Do this as fast as you can.
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Standing long-jumps x 35. Jump as far as you can each time and rest at least 10 seconds between jumps.
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As many pistol squats as possible in 20 minutes. Split the sets and reps between each leg as you see fit.
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Single leg burpee intervals...
Do a set of 10 single leg burpees on one leg as fast as you possibly can. Rest 1 minute then do the same on the other leg. Do a total of 20 intervals (10 each leg).
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Burpee/pull-up ladder...
Do 1 burpee then 1 pull-up, then 2 burpees and 2 pull-ups up by 1 rep each set until you get to 10 reps of each then work back down by 1 rep each set until you get to 1 rep of each. Do the whole ladder as fast as possible, minimal rests.
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Burn-out burpees - Do burpees as absolutely fast as you possibly can until you can't do any more, until you are forced to stop. Rest 2 minutes.
Burn-out squats jumps - Do squat jumps as absolutely fast as humanly possible, the same as for the burpees. Rest 2 minutes.
Do a set of pull-ups until failure. Rest 2 minutes.
Repeat for one more round.
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Sprint 5 metres as fast as possible. Practice maximum power and maximum speed. Do a total of 30 sprints. Rest 10-20 seconds between each.
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Mark out two points, approximately 3 metres apart.
From one line, stand side on to the other side, now dash sideways as fast as possible, touch the other point, then back to the first point and so on side to side.
Do 10 sets of 10 times through. Rest 30-60 seconds between sets.
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Body weight workouts
As many rounds as possible in 30 minutes…
Pistol squat x 5 each leg
Knee drive jump x 5 each leg
Single leg burpee x 5 each leg
Single arm push-up x 5 each arm
Pull-up x 5
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Tabletop leg raise for 4 sets of 10 reps. Rest 60 seconds between each
Then perform 10 intervals of the following, with 90 seconds rest between each…
High knee running (on the spot). Every 5 seconds drop and do one burpee and straight back to high knees. Do a total of 5 drops per interval.
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Tabata interval timing. Tabata involves 20 seconds of maximum effort followed by 10 seconds of rest, repeated for a total of 8 intervals. Do one full Tabata of 8 intervals for the following exercises…
Pull-ups
Single leg burpees (left leg round 1, right leg round 2 etc for all 8 intervals)
Squat jumps
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Body weight workouts
For each exercise you will do 4 intervals of 1 minute each for each exercise. Rest 30 seconds between intervals and 90 seconds after the full set of 4 for each exercise.
Pistol squats (left leg round 1, right leg round 2 etc)
Single arm push-ups
Knee drive jump
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Body weight workouts
Tabletop leg raise for 5 sets of 10 reps per leg
Leg lowers/raises for a total of 40 reps at a slow pace (rest as needed)
Hollow walk-out for 10 total reps. Hold each rep for 5 seconds
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Pull-ups for as many reps as possible in 7 minutes, rest as needed
Pistol squats for as many reps as possible in 7 minutes, rest as needed
Squat jumps for as many reps as possible in 7 minutes, rest as needed
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Sprint 200m at max pace. Rest 90 seconds between sprints. Do a total of 4 sprints. All sprints should be done with absolutely maximum effort.
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Tuck jump burpees for as many reps as possible in 3 minutes. Rest 1 minute then as many reps as possible in 2 minutes. Rest 1 minute then as many reps as possible in 1 minute.
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FROM HERE DOWN ARE WORKOUTS FROM THE OLD SECTION...
Body weight workouts 101-103
103. Exhaustion session - Five rounds of as many reps as possible per set. Each set to complete failure.
Clap push-ups
Pull-ups (any variation)
102. The following push-up types, with each set alternating with a supine elbow push x 5 seconds. Three rounds.
Single arm or two-point push-up x 12 each arm
Clap push-up x 20
Floor cleaners x 50
Rear angle push-up x 20
101. Three rounds for time...
Plyo knee lift for 5 x 5 each leg
Pistols for 5 x 5 each leg
Squat jumps x 10
Body weight workouts 91 - 100
100. 100 burpees for time.
Every 10th burpee do a supine elbow push and hold for 5 seconds.
99. Do 1 pistol squat on each leg and 1 squat jump. Then 2 of each, then 3 and so on up to 12.
98. 21-18-15-12-9-6-3 reps for time of….
Handstand push-up
Pull-up
This means you will do 21 reps of each each, then 18, then 15 and so on. If you reach a point where you cannot do the required reps then switch to feet-elevated push-ups and jumping pull-ups.
97. For time…
200 push-ups
Every 10th push-up do one supine elbow push and hold for 5 seconds.
96. Five rounds of…
Supine elbow push x 5.
Single leg back bridge x 20 seconds each leg.
95. Death by push-ups…
Handstand push-ups or feet elevated push-ups x 35. Rest as needed.
Floor cleaners x 100.
Rear angle push-ups x 40.
94. Practice single arm pull-ups or dead hang by arm from the bar. Do 10 single arm pull-ups or 10 attempts each arm.
Single arm or two-point push-ups x 40 each arm. If you struggle with these then place three fingers of the opposite hand on the floor for support and assistance.
Finish by doing one set of dips to failure.
93. 100m flat-out sprint x 7
Walk back to the start line and go immediately into each sprint.
92. 200m flat-out sprint x 3
Rest one minute between sprints.
91.Three x one minute rounds of each of…
Burpees
Squat jumps
Rest one minute between rounds.
ody weight workouts 73 - 90...
90. For time...
Pistols x 50 each leg (partition reps any way you please)
Squat jumps x 50
89. AMRAP 20 minutes…
Squats x 3
Push-ups x 3
Leg lowers x 3
Burpees x 3
88. Complete the following for time…
Pistols x 40 each leg.
Muscle-ups x 5 (if you can’t do muscle-ups then do dips x 20 and pull-ups x 20).
Leg lowers x 100.
Back bridge knee tuck x 50 each leg.
87. Sprint session…
10 x 100m. Rest one minute between sprints.
86. AMRAP 20 minutes of single arm or two-point push-ups.
85. Squat jumps for 5-5-5-5-5-5-5-5-5-5-5 reps. Rest 60 seconds between sets.
84. AMRAP 20 minutes...
Burpees x 12
Pull-ups x 12
83. Sprint 200m x 3 - absolute maximum pace. Rest 90 seconds between sprints.
82. AMRAP 20 minutes…
Burpees x 5.
Pull-ups x 5.
81. Sprint and plyometrics…
4 x 25m
One set of 5 single leg bounds on each leg.
3 x 50m
One set of 5 single leg bounds on each leg.
2 x 100m
One set of 5 single leg bounds on each leg.
Rest 1-2 minutes between sprints.
80. Muscle-ups AMRAP 20 minutes - or practice working up to muscle ups if you can't yet do them.
79. AMRAP 20 minutes...
Pistols x 10 each leg.
Handstand push-ups x 10.
78. “Danny the Dog Double”
10 rounds for time of…
Burpees x 10
Squat jumps x 10
Scissor jumps x 10
77. Handstand practice (unsupported) for 20 minutes. Attempt some handstand push-ups unsupported during this time. Once you master the handstand begin to practice on paralettes, rings or parallel bars.
76. Do one full Tabata of 8 intervals of each of the following…
Pistols
Burpees
Leg lowers
75. Single arm push-ups for as many reps as possible each set for three sets each arm.
Handstand push-ups against the wall. As many as possible in 10 minutes. Rest as needed.
Clap push-ups for 5-5-5 reps, resting 60 seconds between sets.
74. 10 rounds for time...
Dips for as many reps as possible in one set.
Pull-ups for as many reps as possible in one set.
73. “Death by Pistols”
Begin by doing one rep on each leg, then two each leg and so on up by one rep each set for 20 minutes.
Body weight workouts 65 - 72...
72. On a slight hill, not too steep and measuring roughly between 40-60m, sprint downhill a total of seven times. Rest 60 seconds between each sprint.
71. Sprint the following distances...
25m x 5
50m x 3
100m x 1
200m x 1
All at max pace, rest 60-90 seconds between each.
70. Standing long jumps x 15. Rest 10-20 seconds between each single jump.
69. Seven intervals of...
Single leg burpees x 5 each leg and scissor jumps x 10
Rest one minute between each interval.
68. 100 burpees for time.
67. Underwater swim laps x 10. One lap is one swim underwater without coming up for breath. When you come up for breath that's the conclusion of the set.
66. Gymnastics rings push/pull. Do 40 reps of each.
65. As many pull-ups as possible in 10 minutes then perform 20 burpees as fast as possible.
Body weight workouts 55 - 64...
64. Single leg back bridge hold for five minutes on each leg, then leg lowers x 100 reps.
63. Sprint 25m x 10. Perform a set of three single leg bounds after each sprint. Rest 30 seconds.
62. Bear crawl x 20m followed by 10 burpees. Rest one minute, do five intervals.
61. As many leg lowers as possible in three minutes then without rest do as many pull-ups as possible in three minutes, then as many pistols as possible in three minutes and then burpees for as many as possible in three minutes.
60. Sprint 50m x 10 with 40 seconds rest between each sprint.
59. Bear crawl x 200m for time.
58. Travelling burpees x 100m for time.
57. Single leg bounding. 10 sets of five each leg. Long rests between sets.
56. Single leg back bridge hold for a total of seven minutes on each leg.
55. Burpee intervals of 30 seconds x 5. Rest 30 seconds between each.
Body weight workouts 45 - 54...
54. Pistol squats x 250 for time. That's 250 total reps, 125 each leg. Partition reps any way you like.
53. Density session. Complete the following exercises for the prescribed number of reps each in the shortest amount of time...
Pistols x 10 minutes
Pull-ups x 7 minutes
Burpees x 5 minutes
52. Swimming sprints, 7 x 25 metres with 20 seconds rest between sets.
51. Tabata sprinting. Sprint at max pace for 20 seconds, rest 10 seconds, do a total of eight intervals. Rest one minute and then perform 50 burpees as fast as you can.
50. Sprint at 100% as far as you can possibly maintain. Rest one minute, do three intervals.
49. Squat jumps for 1-3-5-7-9-7-5-3-1, rest 30-0 seconds between each set.
48. Sprint 10 metres, rest 20 seconds.
Sprint 20 metres, rest 20 seconds.
Sprint 50 metres, rest 20 seconds.
Sprint 100 metres, rest 20 seconds.
Sprint 200 metres, rest 20 seconds.
Sprint 400 metres, done.
47. Bear crawl intervals for 3 x 20 metres at max pace.
46. 5 x 50 metre swim sprints at max pace
45. 10 sprints up a short hill. Rest 30 seconds between sprints.
Body weight workouts 35 - 44...
44. As many swings as you can in 10 minutes.
43. Illinois agility test x 7. Rest one minute between each time through.
42. Tabata of each of the following...
Pistols
Swings
Burpees
Pull-ups
41. Jog for 10 minutes then run at 90% of max pace for as long as is sustainable. Rest two minutes and repeat once.
40. "Danny the Dog"
Five rounds for time of...
Burpees x 5
Squat jumps x 5
Scissor jumps x 10
39. Underwater swimming x 10 intervals as far as you can go each time without coming up for air. Rest 20 seconds between each.
38. Intervals of...
Swings and burpees for the following reps of each...
3-5-7-9-11-13-15
Rest 20 seconds betwen each of these intervals.
37. 2 x 400 metre sprints at max pace. Rest two minutes between each.
36. Burpee mega Tabata (20 seconds max effort followed by 10 seconds rest). Complete 25 intervals.
35. Density session...
Pistols for 7 minutes
Gymnastics rings pull for 7 minutes
Gymnastics rings push for 7 minutes
Body weight workouts 25 - 34...
34. Intervals of....
10 squat jumps, sprint 100m, 5 single leg bounds on each leg. Rest one minute, do a total of three intervals.
33. 20 x 25m sprints. Rest 30 seconds between each.
32. Intervals of...
Swings and squat jumps
Do one rep of each and rest 30 seconds, then two of each and rest 30 seconds and so on up to 10 and back down to one.
31. 5 x 100m sprint at max pace. Rest 90 seconds between each.
30. Sprint 500 metres at max pace. Rest three minutes and then do 30 burpees as fast as you can.
29. Set up markers for the Illinois agility test. If you don't know how to do this then check out youtube. In fact we even have an instructional video for this.
Run the course a total of 10 times, rest 20 seconds between each time through.
28. "Danny the Dog"
Five rounds for time of...
Burpees x 10
Squat jumps x 10
Scissor jumps x 10
27. For this session you will need access to somewhere to swim. Three rounds for time....
50 metre swim (max pace)
Get out and do 20 burpees after each swim length.
26. Two-point push-ups for as many as possible in 20 minutes. Alternate arms as needed, rest as needed.
25. Intervals for five reps of each, rest 30 seconds between intervals...
Swings and burpees
Body weight workouts 15 - 24...
24. Sprinting Tabata. Run as hard as possible for 20 seconds, rest 10 seconds. Do this eight times.
23. 250 squat jumps for time.
22. Dumbell/kettlebell swings x 75 reps for time.
21. Scissor jumps for 10 minutes. Perform as many as you can, resting as needed. All reps must be performed with maximum power, even if that means extra rests.
20. Pull-ups. Perform as many reps as possible and then hang from the bar at the bottom to rest. Do this three times without coming off the bar. Then rest on the ground and do this again another two times.
19. Two-point push-ups for 30 reps each arm. Rest as needed.
18. Grip change pull-ups for 10 minutes (grab the pull-up bar and perform one or two reps. Then without letting go switch your grip and/of move your body to a different position and do another pull-up. Stay on the bar as long as possible and do as many reps as possible. Rest as needed during the 10 minutes). Then perform 3 x 20 burpees with 40 seconds rest between each set.
17. Plyometric session. Take long rests between sets.
Squat jumps for 5-5-5-5 reps
Scissor jumps for 10-10-10-10-10
Single leg bounds for 5-5-5-5 reps each leg
16. Sprint 2 x 200m as fast as possible. Rest 90 - 120 seconds between each.
15. Burpee intervals...
Do one burpee then rest 20 seconds, do two and rest 20 seconds and so on up to 12.
Body weight workouts 5 - 14...
14. Single leg bounds for a total of 40 reps on each leg. Rest as needed, partition the reps as you wish.
13. Bear crawl 200m for time.
12. As many pull-ups as possible in 10 minutes then as many burpees as possible in five minutes.
11. 20 minutes for time…..
Pistols x 5 each leg. Keep alternating after five reps each side for 20 minutes.
10. Full Tabata each of...
Pistols, leg lowers, burpees, squat jumps, pull-ups.
9. Pistols for 25 reps each leg. These can be done in any pattern you wish. Either one long set each leg, alternate legs or resting as needed.
Gymnastics rings pull for a total of 25 reps each side then push for a total of 50 reps.
8. Iron cross (rings) practice for 20 minutes.
7. 12 rounds for time of….
Push-ups x 10
Burpees x 10
Squat jumps x 10
Scissor jumps x 10
6. Run as hard as possible for seven minutes.
5. Set up two markers about 40 metres apart. Now complete five rounds for time of…
Body weight workouts 1 - 4...
Bear crawl one length, broad jumps one length (back to the start) then travelling burpees one length.
4. Sprint session: 7 x 10 metres (starts), 5 x 20 metres, 3 x 50 metres and 1 x 100 metres. Every three sprints do a set of three single leg bounds on each leg. Ensure you go at absolute 100% and take long rests between sprints.
3. Lunge ladder: Do one static lunge on each leg. Then two on each leg and so on continuing up by one rep each time until you reach 16 reps and then work your way back down the rep ladder until you finish at one rep. THEN…….Two-point push-up for 3-3-3-3 reps each side.
2. Grip change pull-ups, as many as possible in 20 minutes. A grip change pull-up is done by hanging for the bar or rings that you are doing pull-ups on and then performing anywhere from 1-3 pull-ups and then change your grip. You can go from overhand to underhand, facing north to switching right around and facing south etc. Switches must be performed while suspended from the bar, do not rest your feet on the ground while changing grip. When you come off the bar that constitutes a set. Come off the bar and rest as many times as needed in 20 minutes.
1. As many burpees as possible in 15 minutes.
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Body weight workouts, Body weight workouts, Body weight workouts
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YOUR COACH – Chris Lyons
Chris Lyons is an experienced strength and conditioning coach, having trained athletes of all ages and levels since 2002. Chris specialises in coaching athletes for speed and power specific to fast-moving sports such as rugby league, rugby union, soccer, Aussie rules football etc. Since 2002 Chris has conducted close to 15,000 hours of training and coaching directly with athletes and members of the general population. From this experience comes Sprint Ninja, based on tried and tested training methods combined with up to date research. Chris continues to challenge himself not only as a coach, but also as an athlete, competing in sprinting events, strongman and Olympic-style weightlifting.