I put together this "bodyweight obstacle course" today. page

[OnlyBodyWeight]

We did it straight through (rest b/w the 2 rounds)

1. 100 yard sprint
2. Plank pose (1 min)
3. 3 vertical jumps, 3 squats, 3 long jumps (2 rounds)
4. 20 pushups
5. Hill sprint
6. Park Bench Step-up (12 each leg)
7. 5 Burpees
8. Abs (v-ups)
9. Bear Crawl (50 yards)
10. Variation for round 2: Reverse Bear Crawl
11. Abs (scissors) http://www.youtube.com/watch?v=ivzzrG9BTN0
12. Walking Lunge (50 yards)

One round took about 10-11 mins.
Intuitively, we rested about 8 mins b/w rounds. (hey, it's 90 degrees)
As usual, total time about 30 mins.

Where possible, I tried to alternate upper/lower and high/med intensity.
Got any additions/feedback?

[Clint]

Where are the obstacles?

[OnlyBodyWeight]

Just your mind.

Maybe it would more aptly called "bodyweight stations course"

[john_e_turner_ii]

Nice. Seems to hit everything. This would be a nice midweek HIT routine.

[OnlyBodyWeight]

Did this again.
Took more like 15 mins, as I'm out of prime shape.
A solid routine.

[Coach Palfrey]

There seem to be lots of lunges compared to squats. And some upper body pulls would compliment it nicely.

[OnlyBodyWeight]

There seem to be lots of lunges compared to squats. And some upper body pulls would compliment it nicely.

I do this outdoors.
While this is a leg intensive workout, we do squats in #3

[Coach Palfrey]

I do this outdoors.
While this is a leg intensive workout, we do squats in #3

But you only do a total of 3x2 squats per round compared to 50 yards of walking lunges. IMO squats are far more important than lunges.

And you could always add some pull ups from a tree or climbing frame if there is one close by.

[fat belly frog]

For a similar workout thats a killer check out waterman fitness on your tube for his "beach work out" easy to do in a park as well

24 July 2011 WaterMan Fitness Beach Workout - YouTube

I have got some great ideas from his videos on you tube.

cheers

[OnlyBodyWeight]

But you only do a total of 3x2 squats per round compared to 50 yards of walking lunges. IMO squats are far more important than lunges.

Coach Palfrey, thanks for the insight. You're right. So, I defer to doing more walking lunges during my outdoor workouts. I am able to do air squats at the indoor gym more conveniently. I like to do walking lunges b/c I find them to be VERY intense when done in 50 yard intervals. I can get sore for days at a time.