It’s understandable that we can’t go to gym every day, there are just those days that even if we wanted to train we cannot due to our work schedule or maybe unexpected scenarios that requires us to stay at home. However, there’s no excuse to skip a work out… “If there’s a will there’s a way”, that’s what I always believe. You don’t always have to be inside a gym to train because you can also train at the comfort of your home. There are several ways on how you can do it and here are the following cross fit workouts routine that you can follow.
Day one workout
Just do 6 sessions for exercises listed below
10 Pushups for arms
15 V-Ups to strengthen the core
20 Jumping Air Squat for endurance
Day one workout is just to prepare your body for the next training sessions. Do some warm ups before performing the training tasks.
Day two workout
16min AMRAP (Do as many as you can within the 16 minute limit)
This will be a total grind so make sure to do proper warm up first, strengthen your mentality to complete the challenge.
Day three workout
20 Minute of rigorous training – Complete each set within a minute and go to the next step immediately
Within 1 minute complete 15 Pushups
Followed by 15 Situps in a minute
Followed by 10 Pullups
Next will be 20 Lunges
This will be hard but you will surely enjoy the results of your training.
Day four workout
Do 10 rounds for each training workout
20 Mt. Climber
20 Air squat
Of course legs needs to be trained as well, you don’t want to look like Johnny Bravo!
Day five workout
Let’s do the classic “The Murph” training by doing the exercises below. Break down the session whatever you see fit but make sure to complete them.
300 Air squat
You’re doing great! Just follow through and expect great results for your hardwork!
Day six workout
10 Air squat
3 Min rest
10 Mt. Climber
10 Push ups
Day seven workout
16 Pull ups
16 Hanging Knee Tucks or sit-ups
This workout will put your upper body to the limit! If you can do more the better!
This is a one week cross-fit training session that you can repeat and follow through. Once you feel like you need more challenge you can increase the repetition based on your capabilities. Stay true to your training and it will reward you with a body worth boasting!