CrossFit at home

Happy thursday!

I posted a crossfit in home workout I came across recently and I  wanted to add a more advanced option. I recommend a lot of these workouts to my clients that are traveling or have limited time in a day to get a workout in. Quick and Effective, plus you’re using your own body weight so equipment is not needed.

Week 1

Day 1: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)

Day 2: Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)

Day 3: 20 lunges, 10 push-ups (5 rounds)

Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc), *Add-on: 1 minute front plank, and 1 minute plank on each side

Day 5: Rest day!

Day 6: 50-100 jumping jacks, 25 air squats 20 push-ups, for time (keep a record of your time.

Day 7: Run 1 mile for time

*rounds dont include rest. For example day 1 10 push ups, 10 sit ups, 10 air squats then go right into the second round (rest if you need to but the purpose is to push yourself)

Week 2

Day 8: Do one air squat and take one breath, (you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.

Day 9: Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.

Day 10: 20 jumping jacks, 10 sit-ups (5 rounds)

Day 11: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side

Day 12: Rest day!

Day 13: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)

Day 14: 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time

Week 3

Day 15: 20 lunges, 10 push-ups (5 rounds)

Day 16: Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks

Day 17: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)

Day 18: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side

Day 19: Rest day!

Day 20: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time (compare to previous time!), then jump rope for 3 minutes (or jump in place mimicking a jump-rope motion if you don’t have a jump rope)

Day 21: Sprint 200 meters (1/8th mile…or 1/2 way around a track), do 20 push-ups (3 rounds)

Level 2: crossfit at home challenge

Week 1

Day 1: 20 walking lunges, 10 push-ups, 25 jumping jacks (4 rounds)

Day 2: 10 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)

Day 3: 25 air squats, 10 sit-ups, (4 rounds)

Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes)

Day 5: Rest Day

Day 6: Ten vertical jumps ( crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)

Day 7: Run 1 mile, for time, followed by 100 jumping jacks

Week 2

Day 8: 10 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)

Day 9: How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 5 push-ups, 10 sit-ups, 15 air squats

Day 10: 20 walking lunges, 50 jumping jacks (4 rounds)

Day 11: Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes

Day 12: Rest day

Day 13: 15 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)

Day 14: Run 1 mile, for time, followed by 100 jumping jacks

Week 3

Day 15: 15 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)

Day 16: How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 5 push-ups, 10 sit-ups, 15 air squats

Day 17: 30 walking lunges, 50 jumping jacks (4 rounds)

Day 18: Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes

Day 19: Rest day

Day 20: 15 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)

Day 21: Run 1 mile, for time, followed by 100 jumping jacks and 20 sit-ups

Week 4

Day 22: 15-20 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 90 second plank, 90 second side plank (both sides) (3 rounds)

Day 23: 20 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)

Day 24: 100 air squats, 100 jumping jacks for time

Day 25: Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes

Day 26: Rest Day

Day 27: Run 1 mile, for time, followed by 30 sit-ups

Day 28: Leap forward (jump as far as you can with both feet) 20 times (3 rounds)

Day 29: How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 10 push-ups, 10 sit-ups, 15 air squats

Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:

*20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed *15 sit-ups, 15 air squats (5 rounds) — or up the reps to 20 each *150 jumping jacks *jump rope for 1 minute *20 vertical jumps *10 burpees

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