Here is a list of workouts designed by Milwaukee Workout Boss Personal Trainers and New Berlin/ Brookfield CrossFit Funky coaches that you can do while traveling or in the comfort of your own home. These workouts require little to no exercise equipment.


  1. 10 Minute AMRAP (As Many Rounds/Reps As Possible) Ladder
    10 Air Squats
    10 Push Ups
    10 Sit Ups
    *Increase the reps by 2 each round
  2. Sprint/Walk Workout ALAP (As Long As Possible)
    15 second Sprint
    45 second Walk or jog
    *Sprint means run as fast as you can for the entire 15 seconds
  3. Accumulate 5 minutes of Wall Sitting
    *Every time your form breaks or you have to stop, DO 10 BURPEES, then resume the wall sit where you left off. The workout is over once you’ve accumulated 5 minutes of wall sitting.
  4. 6 Rounds – With a continuously running clock perform…
    30 second Plank Pose
    30 second Superman hold
    30 second Rest
    BUY OUT: 30 sit ups
    *The buy out is performed once all 6 round are complete.
  5. 11 Minute AMRAP
    30 Lateral Lunges (alternate, 15 each side)
    30 Reverse Lunges (alternate, 15 each side)
    15 Pike Push Ups
  6.  20-15-10-15-20
    Squat Jacks
    Side Plank Left (seconds)
    Side Plank Right (seconds)
  7. 4 Rounds
    10 Push Ups
    15 Sit Ups
    20 Lunges (alternating)
    25 Air Squats
    30 second Plank Pose
  8. 70 Alternating Dumbbell Snatch (50/30#)
    *Every minute on the minute perform 5 burpees, including 0:00
  9.  5 Rounds
    20 Dumbbell Thrusters (30/20#)
    20 Mountain Climbers
  10. Death by Push Ups & Air Squats
    Starting at 0:00 perform 1 push up and 1 air squat. Add 1 rep of each movement every minute. The workout ends when you cannot complete the necessary amount of push ups and air squats in the 1 minute time frame.