Fitness can be done anywhere! And with the recent travel and work bans surrounding COVID-19, some of us may not be able to make it into the gym as frequently as we would like. But, this is no reason NOT to workout! If we want to stay healthy and combat this nasty flu season, we all need to work together to strengthen our immune systems! One (of several) ways to do this is to stay active.

Plus, who doesn’t feel better after a good sweat!?

To help get you through the next weeks and months, regardless of where you are, we’ve adapted 20 workouts from our mentors that can be done AT HOME. Some will require equipment, but others do not. Feel free to take these as your own templates and make adjustments as needed. 

Let’s all continue to do the things we love, while also ensuring we stay HEALTHY!

PS. These aren’t just workouts to pass the time, these are meant to be challenging (and can be adjusted even more if you need) so that you can keep moving the needle closer to achieving your goals!

PPS. If you’ve been required to stay home, our coaches are still here to help! Book a goal setting session HERE & we can jump on a zoom call with you to come up with a plan moving forward. We also offer remote, individualized coaching and programming for those of you looking for more personalization, guidance, support and accountability. Email us HERE for more information.

Alright, enough chatter… Here are the workouts!

1. “Death By [insert movement here]”

Choose 1 bodyweight movement, like pushups or burpees (or select from the “Exercises you’ve never tried” list at the end of this post). Do 1 movement per minute at the top of every minute.  Add a rep every minute. Go until you can’t complete the required reps in a minute.

You might want to add 2-3 other movements to make this a workout. Score is combined total of all movements.

2. Head-to-Toe Sprint
7 Rounds for Time:
10 Push-ups
10 Air Squats
Run 200m

3. “Michael”
800m Run
50 Situps
50 Back Extensions (sub Supermans or some other back extension/posterior exercise)

4. Descending Ladder
For time: 10-9-8-7-6-5-4-3-2-1 of 3 different exercises (choose from the standard bodyweight list, like burpees and pushups and situps, or choose from the more novel list below)

5. Gym Practice
AMRAP in 20:00
10 Handstand pushups (sub hand-release push-ups)
10 Air Squats

6. “Tabata Whatever”
Choose 5 home-friendly exercises.  For each of the exercises, perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.

Example:
Tabata Row
Rest 1 Minute
Tabata Squats
Rest 1 Minute
Tabata Pull-ups
Rest 1 Minute
Tabata Push-ups
Rest 1 Minute
Tabata Sit-ups

Traditionally, your Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 10, 20, 5, 10, 15 = 60

PS. “TABATA SONGS” on Spotify is fire! Check it out if you’re doing a tabata workout!

7. 800m of Burpee Broad jumps

8. Bodyweight “Filthy 50”
For Time:
50 Tuck Jumps
50 Push-ups
50 Air Squats
50 Handstand Push-ups (or box push-ups with your feet on a couch)
50 Walking Lunges
50 Sit-ups
50 Second L-Sit
50 Burpees

9. 5k Test – run a 5k for time.

10. For Time:
Run 400m
50 Air Squats
Run 400m
50 Push-ups
Run 400m
50 Sit-ups
Run 400m

11. Do you have a wall?
In 20:00, perform a maximum handstand hold (or plank hold). Every time you drop, perform 20 dumbbell snatches, alternating hands.

12. The Burpee Sprint Maxout, from Men’s Health
5 x 2-minute rounds 
10 burpees 
200-m sprint 
Max-rep burpees

13. “Chelsea”
Every minute on the minute (EMOM) for 30 minutes. You can replace Pull-ups with something novel (Dumbbell rows for example), or something you want to work on.

5 pull-ups
10 push-ups
15 squats

14. “Annie”
For time:
50 double-unders / 50 situps
40 double-unders / 40 situps
30 double-unders / 30 situps
20 double-unders / 20 situps
10 double-unders / 10 situps

15. “Angie”
For time:
100 pullups 
100 pushups 
100 situps 
100 squats
*Replace “pull-ups” with something novel from the list below. 

16. “Murph”
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*Replace “pull-ups” with something novel from the list below.

17. “Griff”
Run 800m
Run 400m backward
Run 800m
Run 400m backward

18. 4 rounds:
Run 400m
50 squats

19. For time:
Run 800m
80 double-unders
80 pushups
then 600/60/60, 400/40/40, 200/20/20

20. For time:
100-75-50-25 reps:
situps
flutterkicks (L+R = 1 rep)
mountain climbers (1 leg = 1 rep)
double (or single) unders

Working out at home doesn’t have to mean 31 days of burpees and air squats. Many of the original CrossFit workouts were done with minimal equipment, because there weren’t any CrossFit gyms yet. This is one of the benefits to “CrossFit” – you can do it anywhere, anytime and with anyone! 

Here are some links to good exercises you’ve probably never done:
Warmup Drills – Look at the Cone Cardio Drills from Shape.com
Strength – 16 Nasty Exercises from T-Nation
The granddaddy of at-home workouts: RossTraining.com (interesting bit of trivia: when CrossFit.com launched, many people compared CrossFit to RossTraining. Check out these posts from 2004.)