This guide promises to

provide you
Fast workouts for the
time sensitive
Constantly varied
movements so you
keep getting results
(and dont get
bored)
Low to high intensity
options for all levels
of fitness

Provided by

Dai Moose Manuel

www.DaiManuel.com
The Moose is Loose
@DaiManuel

Care of www.DaiManuel.com: The Moose is Loose

I dont have time to workout

Why 99?
It was an atypical Sunday
morning in Vancouver the

I dont know what Im doing

I really dont feel like working out

sun was shining - my friends

and I found ourselves

If any of these statements sound familiar to you, you arent

wondering what could our

alone. Nearly 80% of people blame lack of time, limited

WOD (workout of the day)

knowledge and lack of motivation as the 3 main factors

be? Next to the basketball

holding them back from starting a fitness program*.

court at Kits beach theres an

old, gymnastic rig with a pullup bar still intact. What
workout could the 5 of us do
with such limited equipment

This guide is an accumulation of 99 workouts that will help

you plan your workouts while on the road, at home, the
local park or gym. Theyre varied in length some may take
5 minutes while others up to an hour. Regardless, you HAVE

options? Murph, of course! In

TIME to fit one in and best of all, no equipment required.

hindsight, we could have

As my Linked-in bio reads, Im just a guy trying to inspire,

chosen something easier, but

motivate and educate others to live healthier, more active

a couple of body weight

movements sandwiched
between two 1-mile runs
seemed like a good idea at
the time.
After our day at the beach, I
thought about how great it
would be to have a guide full of
workouts with no equipment
required. And so the guide of
99 was born Enjoy!

lifestyles. After 17 years in the health and fitness industries,

Ive had a lot of opportunities to help people incorporate
S.M.A.R.T. goal planning techniques to improve lifes four Fs Family, Fitness, Finances and Faith (nondenominational)
and of course I like to add in a bonus F to make sure every
aspect is filled with F-u-n.
Armed with the information contained in this guide, youre
now ready to take your fitness anywhere ready to get fit?
3, 2, 1 go!

HERES 99 FUNCTIONAL FITNESS WORKOUTS: GOOD FOR THE HOME, THE GYM, THE LOCAL PARK
OR WHILE TRAVELING, AND BEST OF ALL NO EQUIPMENT REQUIRED:
WOD #

Workout of the Day Description

Good for

10 Rounds (for time): 10 push-ups, 10 squats

TRAVEL/Anywhere

10 Rounds (for time): 10 hand-release push-ups, 10 v-sits, 10 squats

TRAVEL/Anywhere

100 squats, rest 3 minutes, 100 squats, rest 3 minutes, 100 squats.

TRAVEL/Anywhere

Complete 100 burpees for time

TRAVEL/Anywhere

Complete 100 push-ups for time

TRAVEL/Anywhere

Complete 250 jumping jacks for time

TRAVEL/Anywhere

"Invisible Fran" 21, 15, 9 reps of squats and push-ups

TRAVEL/Anywhere

6 Rounds (for time): 10 push-ups, 10 squats, 10 sit-ups

TRAVEL/Anywhere

Walk a total of 100 meters on your hands (even if it is 2 meters at a time practice!)

Park

10

10 Rounds (for time): 10 walking lunges, 10 push-ups

Park

11

5 Rounds: 3 vertical jumps, 3 squats, 3 long jumps (rest as-needed)

Park

12

5 Rounds: 30 second handstand against a wall, followed by a 30 second static

hold at the bottom of the squat

Park

13

As Many Rounds As Possible (AMRAP) in 12 minutes: 10 push-ups, 10 sit-ups, 20m

walking lunge (Source: CrossFit Alpha)

Park

14

The "Park" WOD - 5 rounds: 10 burpees, 20 park bench jumps, 30 push-ups, 40

squats, 50 lunges (Source: NSC)

Park

15

5 Rounds: 50 walking lunges, 15 handstand push-ups

Park

16

10 Rounds (for time): 10 push-ups, 100m sprint

Gym/Park

17

5 Rounds (for time): 10 push-ups, 10 hollow rocks, run 200m

Gym/Park

18

5 Rounds (for time): 10 vertical jumps, run 400m

Gym/Park

19

10 sets of 100m sprint (rest is length of time it took you to run the last 100m)

Gym/Park

20

4 Rounds (for time): Run 400, 50 squats

Gym/Park

21

10 to 1 ladder: sit-ups, pushups w/100m sprint between sets

Gym/Park

22

10 sets of 50m spring (rest is 2 minutes between each sprint)

Gym/Park

23

4 Rounds (for time): 20 sit-ups, 20 push-ups, 400m run

Gym/Park

24

5 Rounds (for time): "Susan" - Run 200m, then 10 squats, 10 push-ups

Gym/Park

25

3 Rounds (for time): Run 1/2 mile, then 50 squats

Gym/Park

26

3 Rounds (for time): 400m run/sprint followed by 30 air squats

Gym/Park

27

Run 1 mile and at every 1 minute interval do 10 squats, 10 push-ups, 10 sit-ups

Gym/Park

28

5 Rounds: 200m sprint (rest is the time it took you to sprint the last 200m)

Gym/Park

29

3 Rounds: 50 sit-ups, 400m run/sprint/fast walk

Gym/Park

30

5 x 400m sprint (rest is the time it took to complete the last 400m sprint)

Gym/Park

31

Handstand 5 x 30 seconds. Run: 2x 800 meters for time. Do the handstands first.
Rest and recover and do the runs with a rest in between that is as long as it took
you to run your first 800.

Gym/Park

32

Handstand practice, 25 attempts at free-handstands (no wall), then run 1 mile at

80%

Gym/Park

33

3 Rounds: 10 handstand push-ups, 200m run

Gym/Park

34

Run 1 mile for time

Gym/Park

35

Run 1 mile with 100 squats at the halfway point

Gym/Park

36

Run 1 mile, lunging 30 steps at each 90 second interval

Gym/Park

WOD #

Workout of the Day Description

Good for

37

Run 1 mile, plus 50 air squats (for time)

Gym/Park

38

Run 1 mile, stopping every 1 minute to complete 10 push-ups, 10 squats

Gym/Park

39

5 Rounds: Run 1 minute, squat 1 minute

Gym/Park

40

3 Rounds: Run 200m, 50 squats

Gym/Park

41

4 Rounds: Run 400m, 50 squats, 25 push-ups

Gym/Park

42

3 Rounds: Run 400m, 30 squats, handstand hold for 30 seconds

Gym/Park

43

3 Rounds: 5 x (Run with high knees for 15 seconds and drop and do a burpee,
get back up and run with high knees again for 15 seconds) Rest as needed
between rounds.

Gym/Park

44

10 Rounds: Sprint 100m, walk 100m

Gym/Park

45

8 Rounds: Sprint 100m, 30 squats, walk 50m

Gym/Park

46

3 Rounds: Sprint 200m, 25 push-ups

Gym/Park

47

10 Rounds: Sprint 50m, 10 push-ups

Gym/Park

48

10 Rounds (for time): Sprint 100m, 20 squats, 10 push-ups

Gym/Park

49

4 Rounds: 30 second handstand hold (or 5 handstand push-ups), sprint 400m

Gym/Park

50

10 Rounds (for time): 10 burpees, 100m sprint

Gym/Park

51

8 Rounds: 1 round of Tabata sprints, 1 round of Tabata squats (Source: Shane

Skowron)

Gym/Park

52

3 Rounds (for time): 10 vertical jumps, 10 push-ups, 20 air-squats

Gym/Park

53

10 Rounds: 10 second "L" sits on the floor

Anywhere

54

10 Rounds (for time): 10 sit-ups, 10 burpees

Anywhere

55

10 Rounds: 5 push-up w/30 second push-up plank (hold at the top of the push
up, arms extended and body tight like a plank)

Anywhere

56

10 Rounds: Push-up plank 30 second hold, bottom of squat 30 second hold,

hollow rock hold for 30 seconds

Anywhere

57

3 Rounds: 5 handstand to jackknife to high jump, 5 handstand to jackknife to

tuck jump, 5 handstand to jackknife to split jump (focus on form/technique)

Anywhere

58

5 Rounds: Hold handstand for 1 minute, hold at bottom of squat for 1 minute

Anywhere

59

5 Rounds: Hold handstand for 10 seconds, jackknife to vertical jump x 10 reps

Anywhere

60

8 Rounds: Hold handstand for 30 seconds, 10 squats

Anywhere

61

5 Rounds: Hold handstand for 30 seconds, 20 squats

Anywhere

62

10 Rounds: Hold handstand for 30 seconds, hold bottom of squat for 30 seconds

Anywhere

63

5 Rounds: 10 handstand jackknife to vertical jump, 10 handstand jackknife to

tuck jump, 10 handstand jackknife to straddle jump.

Anywhere

64

Spend a total of 3 minutes (cumulative) in a handstand

Anywhere

65

Spend a total of 5 minutes (cumulative) in a handstand

Anywhere

66

5 Rounds: 10 vertical jumps (jump as high as you can, land and repeat), 10 pushups

Anywhere

67

4 Rounds (for time): 10 vertical jumps, 10 push-ups, 10 sit-ups

Anywhere

68

Complete 100 squats for time

Anywhere

69

Complete 100 jumping jacks, 75 squats, 50 push-ups, 25 burpees for time

Anywhere

70

10 to 1 ladder: burpees, sit-ups

Anywhere

71

Complete 200 squats for time

Anywhere

72

3 Rounds: 30 push-ups, 30 second handstand hold

Anywhere

73

5 rounds: 30 second handstand, 60 second squat hold ( at the bottom of the

squat)

Anywhere

WOD #

Workout of the Day Description

Good for

74

3 Rounds: 20 tuck-jumps, 30 second handstand hold

Anywhere

75

4 sets of 25 jumping squats

Anywhere

76

20 Rounds (for time): 5 push-ups, 5 squats, 5 sit-ups

Anywhere

77

5 Rounds: 50 squats (rest equal amount of time it took to complete last round)

Anywhere

78

10 Rounds: 100 squats (rest for 2 minutes between rounds)

Anywhere

79

7 Rounds (for time): 7 squats, 7 burpees

Anywhere

80

3 Rounds (for time): 30 squat, 20 push-up, 10 sit-up

Anywhere

81

3 Rounds (for time): 20 squats, 20 burpees, 20 push-ups, 20 sit-ups

Anywhere

82

Tabata Squats w/a twist: squats are bottom to top, so 10 second rest interval is
held in bottom of squat

Anywhere

83

5 Rounds: Burpee to push-up position, 10 push-ups

Anywhere

84

Tabata Squats w/eyes closed

Anywhere

85

Complete 100 push-ups, 100 squats for time

Anywhere

86

4 Rounds: 25 sumo deadlift high pulls

Anywhere

87

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest

score.

Anywhere

88

Tabata Push-ups then Tabata sit-ups

Anywhere

89

Tabata Squats then Tabata push-ups

Anywhere

90

10 Rounds (for time): 10 push-ups, 10 squats, 10 sit-ups, 10 squats

Anywhere

91

Max set of push-ups

Anywhere

92

150 burpees for time

Anywhere

93

50 burpees with a 12" jump between burpees

Anywhere

94

20-16-12-8-4 reps of: 1-arm push-ups, Pistols (Source: NSC)

Anywhere

95

5 Rounds: 50 mountain climbers, 25 sit-ups (Source: CrossFit Alpha)

Anywhere

96

The "Prison Workout": 20 - 1 burpees (walk 25m after each set) (Source: Ken
Andes)

Anywhere

97

5 Rounds (for time): 100 jumping jacks, 100 mountain climbers (Source: CrossFit
Alpha)

Anywhere

98

5 Rounds: 30 second squat hold, 20 squats, 30 second push-up plank, 20 pushups

Anywhere

99

5 Rounds: 100 squats, 20 lunges, 35 push-ups

Anywhere

Post your own equipment-free workouts in the comments section of DaiManuel.com: The Moose is
Loose. Thanks for contributing! (Also be sure to check the original message thread from Eva T)

 Why do you do what you do? What

do you want from life? Unsure? Just
watch this video:
If youre new to the Functional
Fitness terminology and lingo, check
out the following

Im a gearhead! I collect A LOT of

fitness products, apparel, and
training aids. Heres a few of my
favorite things, which I know will
help you while working through the
99 workouts:
1. Gymboss Interval Timer: one of
the best portable interval timers
on the market.

Injuries they suck! At some point or

another we all get them. But how we
deal with them when they happen
can determine whether we continue
to progress or fall back into our old

2. Becoming a Supple Leopard

aka The Mobility Bible: buy
this book enough said.
3. Mobility Packs: now that you are

patterns. Heres a useful blog post by

training its time to work on

Carina Huggins entitled

mobility as per the MWOD

maintaining joints, flexibility and

bible
4. The Paleo Recipe Book: youve

We all have days where wed rather stay in

probably heard about the

Paleo lifestyle, these e-books

bed, sit on the couch, and watch TV. We

gave me the knowledge I

make excuses to justify the why we cant

day nutrition.

squeeze in a workout next time youre

waging this internal debate, read this:

needed to improve my day-to5. Custom Rx Jump Rope: you

thought 99 workouts was
plenty? Add a custom speed
rope and now you have
limitless options for quick

What is this CrossFit I keep hearing

about? Curious? Check out:

workouts on the fly.

6. Love my Reebok Nanos (in
fact I have 4 pairs!): trust me
when I say, proper foot wear
makes all the difference.

WHY I DO WHAT I DO
I was an obese teenager! There, I said it. Its hard for me to admit but
for a better part of 7 years of my life I battled the war on bulge. At the
age of 14, at a height of 5 feet 6 inches, I had a 38 waist and tipped
the scale at nearly 200 pounds. According to the Body Mass Index I
was morbidly obese. How did I get there? Well, that was the easy
part. Like many kids, I spent much of my days from the ages of 8 to 15
playing video games, watching TV and eating whatever I wanted. I
wasnt healthy, and worst of all, I wasnt educated on what I was
doing to my body both inside and out.
Im just a guy trying to inspire, motivate

Along with some of the health complications I battled, one of the

and educate others to live healthier, more

hardest things to deal with as an obese teenager were the stigmas

active lifestyles. Im also a fitness

that come with being overweight. Children are mean, but teenagers

professional, CrossFit Level 1 coach and

are cruel if interested in reading the rest, visit here.

competitor, blogger, motivational speaker

and co-founder of the #YVRDads support
group for fathers.

A SHORT VIDEO INTERVIEW

Contact Me
Dai Manuel: The Moose is Loose
daimanuel@daimanuel.com
www.DaiManuel.com
Or click here to learn all about.me

Im social, connect with me here too