bodyweight workout: max rep push ups

WARM UP (10-15 minutes)

- 200m run or 200 jump rope jumps or jumping jacks

- dynamic range of motion exercises (vertical and horizontal arm swings, arm circles, forward-back and side to side torso bends, torso rotations, forward-back and side to side leg swings)

- 5 each of: forward lunges, backward lunges, pushups, pyramid/downward dog pushups, goodmornings, v-ups/crunches

SPECIFIC WARM UP (5-10 minutes)

max rep push ups

Do 3 rounds of the following (not time-bound):

- max push ups

- 1 minute rest

For the push ups, do the variation that you usually do for workouts (may be knees down, or declined push ups). Make sure to keep your body hollowed out, do not arch.

Once you find yourself pausing to take a breath, you start to arch your back or sag your hips, stop. That will be 1 round of max push ups.

WOD (5-10 minutes)

For time:

- 21 burpees

- 21 v-ups/knee up crunches/crunches

- 15 burpees

- 15 v-ups/knee up crunches/crunches

- 9 burpees

- 9 v-ups/knee up crunches/crunches

* Knee up crunches

bodyweight workout: leg stability

WARM UP (10-15 minutes)
- 200m run or 200 jump rope jumps or jumping jacks
- dynamic range of motion exercises (vertical and horizontal arm swings, arm circles, forward-back and side to side torso bends, torso rotations, forward-back and side to side leg swings)
- 5 each of: squats, pushups, bench dips, goodmornings, v-ups/crunches

SPECIFIC WARM UP (12 minutes)
Leg stability and balance

3 rounds, 1 minute each of:
- standing leg circles (left side)
- standing leg circles (right side)
- 5 single leg squats (alternate between left and right per rep)
- rest

For the leg circles, you will try to perform the exercises continuously with as little interruption as possible, but resting and resetting as needed. For the single leg squats, rest after doing 5 for each leg. You should not focus on speed, but on awareness and control of your legs and body

WOD (Workout of the Day, 15 minutes)
3 rounds, 1 minute each of:
- front planks
- goodmornings
- squat jumps
- pushups
- rest
(Record reps per exercise per round)