Headed out of town or need to miss a MOVE session? Keep this list of 25 bodyweight workouts handy and take on 1 or 2 at a time on your own. No equipment, no weights, NO EXCUSES! MOVE IT!

• 3 Rounds: 800m run, 50 air squats
• 10 Rounds: 10 pushups, 10 situps, 10 squats
• “Susan” 5 Rounds: Run 200m, 10 squats, 10 pushups
• 3 Rounds: Sprint 200m, 25 pushups
• 5K run for time
• Alternating Tabata squats and Tabata pushups (8 full rounds of each)
• 15 Rounds: 5 pushups, 5 squats, 5 situps
• 10-9-8-7-6-5-4-3-2-1 sets of sit-ups with a 100 meter sprint between each set
• “Invisible Fran”21-15-9 of squats and push ups for time
• Run 1 mile for time
• 5 Rounds: 3 vertical jumps, 3 squats, 3 long jumps
• 50-40-30-20-10 tuck jumps, situps
• 10 Rounds: 10 push-ups, 100m dash
• 3 Rounds: 20 jumping lunges, 20 jumping squats
• Run 1 mile, lunging 30 steps every 1 minute during the mile
• Every minute on the minute for 5 mins: 25 situps
• Every minute on the minute for 5 mins: 30 lunges
• Every minute on the minute for 5 mins: 15 burpees
• 100 burpees for time
• 10 Rounds: Sprint 100m, Walk 100m
• 100 push ups for time
• 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups
• 3 Rounds: 50 sit-ups, 400m run
• 3 Rounds: 10 pushups, 50m walking lunges, 5 burpees
• 5 Rounds: 5min walk, 5min run

Have fun and stay active, even when you can’t make it to MOVE. Consistent MOVEment yields results!