30-DAY CROSSFIT CHALLENGE | ROUND 2 | NO EQUIPMENT NEEDED

OKAY! ARE YOU READY FOR ROUND TWO!? THIS IS ANOTHER 30-DAY CROSSFIT CHALLENGE. AND YES, THIS ONE ALSO DOES NOT REQUIRE ANY EQUIPMENT.

WEEK ONE

Day 1: 24 lunges + 15 push-ups + 30 jumping jacks (4 rounds)

Day 2: 15 burpees + 20 squats (3 rounds)

Day 3: 30 squats, 15  sit-ups (4 rounds)

Day 4: Cardio – 25 minute jog, stair stepper or stationary bike at moderate pace + 1 minute plank + 1 minute LISS (low intensity steady state cardio)

Day 5: REST

Day 6: 15 jump squats + 10 push-ups (5 rounds)

Day 7: Run 1 mile (for time) + 100 jumping jacks

 

WEEK TWO

Day 8: 12 burpees + 1 minute plank (3 rounds)

Day 9:  Set your time for 10 minutes and complete as many rounds as you can with 15 seconds rest between each round – 5 push-ups + 12 sit-ups + 15 squats

Day 10: 24 lunges + 50 jumping jacks (4 rounds)

Day 11: Cardio – 25 minute jog, stair stepper or stationary bike at moderate pace + 1 minute plank + 1 minute LISS (low intensity steady state cardio)

Day 12: REST

Day 13: 15 burpees + 10 push-ups (5 rounds)

Day 14: Run 1 mile (for time) + 100 jumping jacks

 

WEEK THREE

Day 15: 15 burpees + 1 minute plank (3 rounds)

Day 16: Set your timer for 10 minutes and complete as many rounds as you can with 15 seconds rest between each round –  5 push-ups + 12 sit-ups + 15 squats

Day 17: 24 lunges + 50 jumping jacks (4 rounds)

Day 18:  Cardio – 25 minute jog, stair stepper or stationary bike at moderate pace + 1 minute plank + 1 minute LISS (low intensity steady state cardio)

Day 19: REST

Day 20: 15 jump squats + 10 push-ups (5 rounds)

Day 21: Jog 1 mile (for time) + 100 jumping jacks 25 sit-ups

WEEK FOUR

 

Day 22: 20 burpees + 90 second plank  (3 rounds)

Day 23: 20 jump squats + 12 push-ups (5 rounds)

Day 24: 75 squats + 100 jumping jacks for time

Day 25: Cardio – 25 minute jog, stair stepper or stationary bike at moderate pace + 1 minute plank + 1 minute LISS (low intensity steady state cardio)

Day 26:  REST

Day 27: Jog 1 mile (for time) followed by 30 sit-ups

Day 28: 20 jump squats + 15 burpees + 30 jumping jacks (3 rounds)

Day 29:  Set your timer for 10 minutes and complete as many rounds as you can with 15 second rest between each round – 10 push-ups + 15 sit-ups + 16 lunges

Day 30:

10 lunges + 10 push-ups (5 rounds)

15 sit-ups + 15 squats (5 rounds)

100 jumping jacks

90 second plank

20 jump squats

10 burpees

 

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

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