{"id":1655,"date":"2020-07-20T17:50:09","date_gmt":"2020-07-20T17:50:09","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=1655"},"modified":"2024-01-13T17:50:56","modified_gmt":"2024-01-13T17:50:56","slug":"no-equipment-wods-for-home-workout-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/no-equipment-wods-for-home-workout-with-pdf","title":{"rendered":"20 Best No-Equipment WODs to Sculpt Your Body at Home W\/ PDF"},"content":{"rendered":"\n<p>I&#8217;ve designed the 20 best Workout Of the Day (WODs) using bodyweight exercises for people who train at home with no equipment.<\/p>\n\n\n\n<p>These bodyweight WODs will help you <a href=\"https:\/\/thefitnessphantom.com\/8-week-hiit-program-pdf-three-days-a-week\" target=\"_blank\" data-type=\"post\" data-id=\"19325\" rel=\"noreferrer noopener\"><strong>develop your endurance<\/strong><\/a>, mobility, and strength and shape your physique over time.<\/p>\n\n\n\n<p>Whether you&#8217;re a male or female, want to lose weight, or build lean mass, you can try some of these no-equipment WODs to take your fitness to the next level.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>20 No-Equipment WODs to Shape Your Body at Home<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Wod-without-Equipment.jpg\" alt=\"\" class=\"wp-image-21870\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Wod-without-Equipment.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Wod-without-Equipment-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Wod-without-Equipment-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">1. Terrific Three<\/h3>\n\n\n\n<p>It includes performing three exercises that target the entire body.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Push-ups<\/li>\n\n\n\n<li>10 Squats<\/li>\n\n\n\n<li>5 Sit-ups<\/li>\n\n\n\n<li>AMRAP in 20 minutes<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. Fundamental Four<\/h3>\n\n\n\n<p>This WOD includes four exercises that will bolster almost every muscle and build up a toned body.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 Burpees<\/li>\n\n\n\n<li>10 Lunges (5\/leg)<\/li>\n\n\n\n<li>10 Push-ups<\/li>\n\n\n\n<li>15-sec Mountain Climber <\/li>\n\n\n\n<li>AMRAP in 20 minutes<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. Fantastic Five<\/h3>\n\n\n\n<p>From back and legs to chest and abs, this bodyweight WOD contains the five best exercises.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Squats<\/li>\n\n\n\n<li>10 Push-ups<\/li>\n\n\n\n<li>15-sec High Knees<\/li>\n\n\n\n<li>10 Superman<\/li>\n\n\n\n<li>5 Sit-ups<\/li>\n\n\n\n<li>AMRAP in 20 minutes<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. Super Six<\/h3>\n\n\n\n<p>It comprises six exercises, from plyometric to isometric, that will work throughout the body and level up your fitness.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Jump Squats<\/li>\n\n\n\n<li>5 Pushups<\/li>\n\n\n\n<li>15-sec Mountain Climber<\/li>\n\n\n\n<li>5 Burpees<\/li>\n\n\n\n<li>5 Superman<\/li>\n\n\n\n<li>1-min Plank<\/li>\n\n\n\n<li>AMRAP in 20 minutes<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">5. Sunday Seven<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15 Air Squats<\/li>\n\n\n\n<li>20 Shoulder Taps (10\/side)<\/li>\n\n\n\n<li>15-sec High Knees<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/www.youtube.com\/watch?v=zB1uwkio8Yc\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=zB1uwkio8Yc\" rel=\"noreferrer noopener\"><strong>Knee Tap Pushups<\/strong><\/a> (5\/side)<\/li>\n\n\n\n<li>10 Superman<\/li>\n\n\n\n<li>10 Plank Jacks<\/li>\n\n\n\n<li>20 Glute Leg Kickback (10\/side)<\/li>\n\n\n\n<li>AMRAP in 30 minutes<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">6. Extreme Eight<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Air Squats<\/li>\n\n\n\n<li>10 Push-ups<\/li>\n\n\n\n<li>10 Lunges (5\/leg)<\/li>\n\n\n\n<li>5 Superman<\/li>\n\n\n\n<li>5 Squat Jumps<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/how-to-do-dips-at-home\" target=\"_blank\" data-type=\"post\" data-id=\"3215\" rel=\"noreferrer noopener\"><strong>Floor Dips<\/strong><\/a><\/li>\n\n\n\n<li>10 Knee Tap Push-ups<\/li>\n\n\n\n<li>1-min Plank<\/li>\n\n\n\n<li>Three rounds for time.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">7. Intense Nine<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Air Squats<\/li>\n\n\n\n<li>10 Push-ups<\/li>\n\n\n\n<li>10 Lunges (5\/leg)<\/li>\n\n\n\n<li>5 Superman<\/li>\n\n\n\n<li>5 Squat Jumps<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/14-best-workout-for-lower-abs#3_Reverse_Crunches\" target=\"_blank\" data-type=\"post\" data-id=\"327\" rel=\"noreferrer noopener\"><strong>Reverse Crunches<\/strong><\/a><\/li>\n\n\n\n<li>20 Shoulder Taps (10\/side)<\/li>\n\n\n\n<li>10 Inverted Rows<\/li>\n\n\n\n<li>30-sec Forearm Plank<\/li>\n\n\n\n<li>Three rounds for time.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">8. Loredo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>24 Squats<\/li>\n\n\n\n<li>24 Push-ups<\/li>\n\n\n\n<li>24 Walking lunge steps<\/li>\n\n\n\n<li>24 Sit-ups<\/li>\n\n\n\n<li>Perform six rounds for the time.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">9. The Hundred<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Burpees<\/li>\n\n\n\n<li>10 Situps<\/li>\n\n\n\n<li>10 Squat Jumps<\/li>\n\n\n\n<li>10 Pushups<\/li>\n\n\n\n<li>10 Air Squats<\/li>\n\n\n\n<li><strong>Two rounds for time<\/strong>.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">10. Complete Core Blaster<\/h3>\n\n\n\n<p><strong>Duration &#8211; 20 Minutes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mountain Climbers\u2013 20 seconds<\/li>\n\n\n\n<li>Bicycle Crunches&nbsp;\u2013 10 reps<\/li>\n\n\n\n<li>Reverse Crunches- 10 reps<\/li>\n\n\n\n<li>Russian Twist \u2013 20 to 30 seconds<\/li>\n\n\n\n<li>Right Knee to Left Elbow Inside crunch<\/li>\n\n\n\n<li>Sit-ups \u2013 15 reps<\/li>\n\n\n\n<li>Leg Raise&nbsp;\u2013 10 reps<\/li>\n\n\n\n<li>Toe Touch crunch&nbsp;\u2013 15 reps<\/li>\n\n\n\n<li>Plank&nbsp;\u2013 45 to 60 seconds<\/li>\n\n\n\n<li>Side Plank \u2013 20 to 30 seconds<\/li>\n\n\n\n<li>V-ups Crunches \u2013 10 reps<\/li>\n\n\n\n<li>Flutter Kicks \u2013 20 seconds<\/li>\n\n\n\n<li>Repeat two to three times.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">11. Calisthenics WOD<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30-sec Bear Crawl<\/li>\n\n\n\n<li>30-sec Inchworm<\/li>\n\n\n\n<li>10 Pike Pushups<\/li>\n\n\n\n<li>10 Pistol Squats (5 per leg)<\/li>\n\n\n\n<li>10 V-Ups<\/li>\n\n\n\n<li>5-10 Floor Dips<\/li>\n\n\n\n<li>10 Superman<\/li>\n\n\n\n<li>10-20 <a href=\"https:\/\/www.youtube.com\/watch?v=dopUa3IldOM\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=dopUa3IldOM\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Back and Front Lunges<\/strong><\/a><\/li>\n\n\n\n<li>10-12 Archer Push up<\/li>\n\n\n\n<li>1-min Front Plank<\/li>\n\n\n\n<li>Repeat as many times as possible.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">12. The Wednesday<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30-Sec Stationary Run<\/li>\n\n\n\n<li>20 Push-ups<\/li>\n\n\n\n<li>30-Sec Stationary Run<\/li>\n\n\n\n<li>20 Air Squats<\/li>\n\n\n\n<li>30-Sec Stationary Run<\/li>\n\n\n\n<li>20 Reverse Crunches<\/li>\n\n\n\n<li>30-Sec Stationary Run<\/li>\n\n\n\n<li>1-min Plank<\/li>\n\n\n\n<li>Repeat as many times as possible.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">13. The Challenger<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mountain Climbers \u2013 60 seconds<\/li>\n\n\n\n<li>Burpees \u2013 20 reps<\/li>\n\n\n\n<li>Stationary Run \u2013 30-sec<\/li>\n\n\n\n<li>Air Squats \u2013 25 reps<\/li>\n\n\n\n<li>Push-ups \u2013 25 reps<\/li>\n\n\n\n<li>Lunges \u2013 25 reps<\/li>\n\n\n\n<li>Sit-ups \u2013 25 reps<\/li>\n\n\n\n<li>Stationary Run \u2013 30-sec<\/li>\n\n\n\n<li>Mountain Climbers \u2013 60 seconds<\/li>\n\n\n\n<li>Burpees \u2013 20 reps<\/li>\n\n\n\n<li>Mountain Climbers \u2013 60 seconds<\/li>\n\n\n\n<li>Burpees \u2013 20 reps<\/li>\n\n\n\n<li>Stationary Run \u2013 30-sec<\/li>\n\n\n\n<li>Air Squats \u2013 25 reps<\/li>\n\n\n\n<li>Push-ups \u2013 25 reps<\/li>\n\n\n\n<li>Plyo Lunges \u2013 25 reps<\/li>\n\n\n\n<li>Sit-ups \u2013 25 reps<\/li>\n\n\n\n<li>Stationary Run \u2013 30-sec<\/li>\n\n\n\n<li>Mountain Climbers \u2013 60 seconds<\/li>\n\n\n\n<li>Burpees \u2013 20 reps<\/li>\n\n\n\n<li>Mountain Climbers \u2013 60 seconds<\/li>\n\n\n\n<li>Burpees \u2013 20 reps<\/li>\n\n\n\n<li>Stationary Run \u2013 30-sec<\/li>\n\n\n\n<li>Air Squats \u2013 25 reps<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">14. The Friday<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Burpees<\/li>\n\n\n\n<li>10 Sit-ups<\/li>\n\n\n\n<li>10 Push-ups<\/li>\n\n\n\n<li>20-sec Mountain Climber<\/li>\n\n\n\n<li>10 IYT Flies<\/li>\n\n\n\n<li>10 Jumping Lunges<\/li>\n\n\n\n<li>20-sec High Knees<\/li>\n\n\n\n<li>Five rounds for time.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">15. Descending Ladder<\/h3>\n\n\n\n<p>Start each exercise with 20 reps, followed by 15, 10, and 5 reps (in descending order).<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jump Squat<\/li>\n\n\n\n<li>Pushups<\/li>\n\n\n\n<li>Sit-ups<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">16. Squat Challenge<\/h3>\n\n\n\n<p><strong>AMRAP in 30 Minutes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15 Jump Squat<\/li>\n\n\n\n<li>10 Air Squat<\/li>\n\n\n\n<li>15 Split Squat<\/li>\n\n\n\n<li>10 Sumo Squat<\/li>\n\n\n\n<li>15 Lateral Squat<\/li>\n\n\n\n<li>10 Jumping Split Squat<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">17. Sprint Focused WOD<\/h3>\n\n\n\n<p>5 Rounds with as short rest as possible between rounds<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>50-meter sprint<\/strong><\/li>\n\n\n\n<li><strong>&nbsp;1-min rest<\/strong><\/li>\n\n\n\n<li><strong>100-meter sprint<\/strong><\/li>\n\n\n\n<li><strong>2 minutes rest<\/strong><\/li>\n\n\n\n<li><strong>150-meter sprint<\/strong><\/li>\n\n\n\n<li><strong>4 minutes rest<\/strong><\/li>\n\n\n\n<li><strong>200-meter sprint<\/strong><\/li>\n\n\n\n<li><strong>5 minutes<\/strong><\/li>\n\n\n\n<li><strong>250-meter sprint<\/strong><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">18. Explosive WOD<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec Jumping Jacks<\/li>\n\n\n\n<li>5 Clapping Pushups<\/li>\n\n\n\n<li>5 Vertical Jump<\/li>\n\n\n\n<li>15-sec Mountain Climbing<\/li>\n\n\n\n<li>5 Kneeling Squat Jumps<\/li>\n\n\n\n<li>20 Alternating Heel Taps (10\/side)<\/li>\n\n\n\n<li>5 <a href=\"https:\/\/youtu.be\/LYgiaFaQ6c0\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/LYgiaFaQ6c0\" target=\"_blank\" rel=\"noreferrer noopener\">Burpee Jump Knee Tap<\/a><\/li>\n\n\n\n<li>15-sec Flutter Kicks<\/li>\n\n\n\n<li>Do as many rounds as possible.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">19. EMOM WOD<\/h3>\n\n\n\n<p>The EMOM stands for every minute on the minute. It involves performing each exercise for one minute, including the rest time.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Burpees<\/li>\n\n\n\n<li>Shoulder Tap<\/li>\n\n\n\n<li>Jumping Lunges<\/li>\n\n\n\n<li>Plank<\/li>\n\n\n\n<li>Side Plank<\/li>\n\n\n\n<li>Repeat five rounds.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">20. Ascending Ladder<\/h3>\n\n\n\n<p>Perform 2-4-6-8-10 reps.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Burpees<\/li>\n\n\n\n<li>Crunches<\/li>\n\n\n\n<li>Lunges<\/li>\n\n\n\n<li>Leg Raises<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Bodyweight No-Equipment WODs PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-7d7ce200-5c01-4276-b75a-d10c5fed8234\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Best-No-Equipment-WODs-for-Home-Workout.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Best-No-Equipment-WODs-for-Home-Workout<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Best-No-Equipment-WODs-for-Home-Workout.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-7d7ce200-5c01-4276-b75a-d10c5fed8234\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve designed the 20 best Workout Of the Day (WODs) using bodyweight exercises for people who train at home with no equipment. These bodyweight WODs will help you develop your endurance, mobility, and strength and shape your physique over time. Whether you&#8217;re a male or female, want to lose weight, or build lean mass, you &#8230; <a title=\"20 Best No-Equipment WODs to Sculpt Your Body at Home W\/ PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/no-equipment-wods-for-home-workout-with-pdf\" aria-label=\"Read more about 20 Best No-Equipment WODs to Sculpt Your Body at Home W\/ PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":21869,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[142],"tags":[382,502],"class_list":["post-1655","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workout","tag-bodyweight-workout","tag-functional-workout"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/1655","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=1655"}],"version-history":[{"count":30,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/1655\/revisions"}],"predecessor-version":[{"id":21871,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/1655\/revisions\/21871"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/21869"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=1655"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=1655"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=1655"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}