No equipment Required. Here are several little Challenges you can do pretty much anywhere. Even though these are no equipment workouts . . . . if you do them you will get an awesome workout. For each, be sure to time yourself because you can always come back at a later time and do them again trying to go faster and harder than before. Also, be sure to go back and use one of my warm up and some stretches before you begin.
Challenge #1: 10 rounds of 10 chest to deck burpees and a short 100 meter sprint. No rest or minimal rest in between the rounds. Of course the goal is to go as fast as possible.
Challenge #2: TOTAL LEG DAY: 100 squats - rest 3 minutes - 100 forward alternating lunges - rest 3 minutes - 100 squats. The rest is a constant so the only way to decrease the time on this one is to hit those reps hard! Be sure to keep good form on all the squats (sit back on your heels when you squat so you can lift your toes and be sure to go down to parallel or lower.
Challenge #3: FULL BODY BURN: 100 jumping jacks - 75 squats - 50 push ups - 25 burpees. Again for time with minimal rest. The next time you complete this one try to beat the original time.
Challenge #4: 10 - 1 Ladder: Burpees and sit ups. Complete 10 burpees and 10 sit ups, then 9 burpees and 9 sit ups . . . . all the way down to 1 burpee and 1 sit up. Awesome challenge. Do it for time with minimal rest.
Challenge #5: The 100's: This one you can do with really any exercise but the ones I recommend are the following: 100 burpees for time - 100 sit ups for time - 100 squats for time - 100 push ups for time. You can do one at a time or do them all together!