30-DAY CROSSFIT CHALLENGE / NO EQUIPMENT NEEDED

Who doesn’t love a good at-home CrossFit workout!? I do! This one will kick your butt for sure, but stick with it and you’re hard work will pay off! Have a great day!

 

Week 1

Day 1: 12 push-ups + 12 sit-ups + 12 air squats (3 rounds)

Day 2: Jog 1/2 mile + 30 air squats (3 rounds)

Day 3: 15 lunges + 12 push-ups (5 rounds)

Day 4: Cardio – 20 minute jog, stair stepper or stationary bike at moderate pace + 1 minute front plank +  1 minute plank on each side

Day 5: REST

Day 6: 75 jumping jacks, 25 air squats, 15 push-ups, keep record of your time. 

Day 7: Run 1/2 mile for time

 

Week 2

Day 8: 15 squats

Day 9: Jog 1/2 mile + 10 push-ups in 1 minute intervals

Day 10: 25 jumping jacks, 12 sit-ups (5 rounds)

Day 11:  Cardio – 20 minute jog, stair stepper or stationary bike at moderate pace + 1 minute front plank +  1 minute plank on each side

Day 12: REST

Day 13: 15 push-ups, 15 sit-ups, 15 air squats (5 rounds)

Day 14: 75 jumping jacks + 20 air squats + 5 push-ups (2 rounds) for time

 

Week 3

Day 15: 24 lunges, 12 push-ups (5 rounds)

Day 16:  Jog 1/2 mile (for time) + 50 jumping jacks

Day 17: 12 push-ups + 12 sit-ups + 12 air squats (5 rounds)

Day 18: Cardio – 20 minute jog, stair stepper or stationary bike at moderate pace + 1 minute front plank +  1 minute plank on each side

Day 19: REST

Day 20:  100 jumping jacks + 25 squats, 15 push-ups (for time) + 10 burpees

Day 21: 20 burpees + 20 push-ups (3 rounds)

 

Week 4

Day 22: 25 jumping jacks + 15 sit-ups (5 rounds)

Day 23: 50 squats, for time

Day 24: 24 lunges, 12 push-ups (5 rounds)

Day 25: Cardio – 20 minute jog, stair stepper or stationary bike at moderate pace + 1 minute front plank +  1 minute plank on each side

Day 26: REST

Day 27: 15 push-ups + 15 sit-ups + 15 squats (5 rounds)

Day 28: Jog 1 /2 mile (for time)  + 100 jumping jacks

Day 29: 20 jump squats + 50 jumping jacks (3 rounds)

Day 30: 

24 lunges, 12 push-ups (5 rounds)

12 sit-ups, 15 squats (5 rounds

75 jumping jacks

15 burpees

30 sit-ups

 

Note: As always check with your medical professional before doing any exercise. 

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