Another snow day? Busy day at work? Some days getting your butt to the gym is as likely as winning the lottery. We’ve got a solution for the days you just can’t make it: CrossFit at home.
Before we get into the nitty gritty details, let’s make sure we’re on the same page about what the heck CrossFit actually is. Basically, CrossFit is a form of exercise that incorporates various forms of movement at a fast pace. These workouts are useful because they focus on movements your body does naturally, so the they improve your overall endurance. You can find out more of the specifics here.
One thing that many CrossFit websites fail to mention is that membership to these gyms can be upwards of $200/month, which might not be in the cards for some of us. Luckily, we have a one-stop shop for kickass CrossFit workouts at home you can do today. All you need is 10-20 minutes and some space to get your move on!
Let’s Get Moving: 10 Minute AMRAP (As Many Reps As Possible):
10 Air Squats
10 Push Ups
10 Sit Ups
For this exercise, you’re going to want to go through the sequence as many times as possible for 10 minutes. Challenge: count how many reps you get done so you can beat that number next time!
Burpees for Days: 15 Minutes EMOM (Every Minute on the Minute)
Simple, yet challenging. For this sequence, you will do 10 burpees each minute for 15 minutes. You will rack in a total of 150 burpees once you’re finished. Now that’s something to be proud of!
Fight to the Finish: 6 Rounds
10 Push Ups
Hit this workout with with all you’ve got, and be sure to time yourself so you can track your progress. The more you do it, the more your time will improve! Who knew you could get this kind of full body CrossFit workout at home??
Leg & Core Buster: 10 Rounds
20 Sit Ups
20 Air Squats
Your legs and core are really going to be busted after this one. If you want an extra challenge, add weight to your lunges to get those #gains. Don’t have weights lying around? You might have the perfect alternative in the place you’d least expect it: your kitchen.
Guns Blazing: 16 Minute AMRAP
8 Push Ups
16 Pull Ups (Don’t have a pull up bar? Check out alternatives here)
16 Sit Ups
This upper-body workout will get your arms toned in no time and you’ll get some bonus core strengthening. Be sure to watch your form on this one or you won’t get the benefits of this insane workout.
Up and Down: 3 Rounds AMRAP, 3 Minutes, 2 Minutes Rest
Who likes rest? We do! You certainly have to earn it, though. This sequence requires that you do as many reps as possible for three minutes straight. Two minutes between each set might seem like a lot of rest, but your body will certainly be asking for more, which is totally normal. Push through the pain and you’ll see some major results, all in the comfort of your own home!
Feel the Bear-n: 5 Reps
25 Bear Crawls
Adding bear crawls to your routine will get you that 6-pack you’ve been dreaming about. Be sure to practice this move beforehand, since it takes a little coordination. We promise it’s worth it when you master it though! No need for expensive instructors or heavy equipment; this one proves CrossFit at home will get you ripped, too!
Speed Then Squat: 4 Reps
400 Meter Sprint
50 Air Squats
This workout requires short bursts of energy in order to complete the sprints, which will be balanced out with strengthening air squats. Want more of a challenge? Add some jumping air squats to the mix.
The Classic Workout: The Murph
1 Mile Run
100 Pull Ups
200 Push Ups
1 Mile Run
Got some extra time on your hands? Challenge yourself with the Murph, which traditionally takes over an hour to complete. This sequence is named in honor of Navy Lieutenant, Michael Murphy, who was a huge fan of this sequence. People traditionally do this challenge in body armor, but it is up to you if you’d like to add that extra weight. So, channel your inner soldier and get going! The pull ups, push ups, and squats can be divided up however you like in order to balance out the different muscle work.
Now you have no excuses to get your workout in! No matter how busy your day is, allowing 10 minutes for some squats or pull ups will not only benefit your health, but you’ll finish your workout in a better mood than when you started. Plus, it’s absolutely free and flexible to do these awesome CrossFit workouts at home. Show us what you’ve got! Use #66Days to record your progress and you could win some cool prizes. Find out more here.