No Equipment At-Home Workouts (At-Home CrossFit Workouts Series Part 2 – Pure Strength
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No Equipment At-Home Workouts (At-Home CrossFit Workouts Series Part 2)

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As mentioned in our first installment of our new "At-Home CrossFit Workouts" series, sometimes life gets busy and making it to the gym for CrossFit four to five times each week just cannot happen. This is when working out at home becomes important.

According to Women’s Health Magazine, the secret to making at-home workouts create results is to “engage as many muscles as possible while quickly moving from one exercise to the next to keep your heart rate high.” The workouts we are sharing below do just that.

CrossFit consists of high-intensity workouts that develop stamina and strength. The intensity that is put into the workout is totally up to each person, and of course, the higher the intensity the better the results will be in the long run. Depending on how elaborate your at-home gym or workout area may be, you may need more basic moves that require little to no equipment.  If that is the case for you, this post will be right up your alley.

This is the first of a series of at-home workouts that we will provide for you to do on those hectic days, or even weeks, when you just cannot make it to the gym. Below are five workouts you can easily do from your living room. These are all no-equipment workouts, too, so anyone can do them.

 

WORKOUT ONE: 5 Rounds – No rest in between each round. Time yourself and see how quickly you can complete this workout.

  • 5 Burpees
  • 10 Push-ups
  • 20 Squats
  • 10 Tricep Dips
  • 1-minute side plank on each side

Spend five minutes after the workout stretching your legs and arms.

 

WORKOUT TWO: AMRAP (As Many Rounds As Possible) in 20 Minutes

  • 10 Burpees
  • 20 Push-ups
  • 30 Sit ups
  • 40 Squats
  • 50-second plank

Spend five minutes after the workout stretching your legs and arms.

 

WORKOUT THREE: Complete one time – time yourself.

  • 100 Jumping Jacks
  • 75 Squats
  • 50 Mountain Climbers
  • 25 Push-ups

Spend five minutes after the workout stretching your legs and arms.

 

WORKOUT FOUR: Repeat six times – time yourself.

  • 10 Push-ups
  • 10 Squats
  • 10 Sit ups
  • 10 Burpees
  • 10 Push-ups
  • 10 Squats
  • 10 Sit-ups
  • 200-meter run

Spend five minutes after the workout stretching your legs and arms.

 

WORKOUT FIVE: 21-15-9 – Complete each of the below workouts 21 times, then 15 times, then 9 times in the order below.

  • Burpees
  • Sqauts
  • Sit ups

 

Write down how you do on each of these so you can compare with the same workout the next time you complete it. It is always a great idea to record your results so you can track your progress over time. As this series progresses, we will include workouts that include some equipment. If there are some workouts that cannot be completed because you lack equipment, there are always modified versions that you could do. We will try to provide some alternate options for you as well.

This list of workouts can be completed in your living room, hotel room or even your bedroom. They can be completed early in the morning, or at night, just before you go to bed. The best part is you don’t need a ton of time. Even though working out sometimes becomes tougher during stressful times, it is important to squeeze in at least a little activity four to five days a week to remain your healthiest.


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