30 Effective Home Workouts for Everyone that can’t get to the Box/Gym Right Now

These home workouts are designed to be performed with minimal equipment, anywhere you like. Feel free to scale them up or down depending on what you have available and your ability level. 

TIPS TO IMPROVE MOTIVATION

A few simple tips can go a long way when it comes to home workouts. These will help you succeed both physically and psychologically. 

  1. Set up a calendar/schedule with workouts for each day that you want to do.
  2. Make yourself adhere to that schedule.
  3. Block off time in your real life/work calendar.
  4. Make time.
  5. Create a dedicated space to workout.
  6. Stop with your excuses.
  7. Do it with a group friends.
  8. Push yourself.

Browse through the following home workouts for CrossFit athletes and choose a selection to add into your training. 

WORKOUT 1

50-40-30-20-10 Reps for Time
Burpees
Air Squats
Push-Ups
Sit-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 50 Burpees, 50 Air Squats, 50 Push-Ups, and 50 Sit-Ups before moving on to 40 repetitions of each movement, etc.

Score is the time on the clock when the last round of Sit-Ups is completed.

josh bridges air squat wod
WOD time!

WORKOUT 2

20 Rounds for Time
6 Push-Ups
12 Alternating Lunges
18 Double-Unders
With a running clock, as fast as possible perform the prescribed work in the order written for 20 rounds.

Score is the time on the clock when the last round of Double-Unders is completed.

WORKOUT 3

For Time
50 Duffel Bag Ground-to-Overheads
75 Duffel Bag Deadlifts
100 Duffel Bag Swings
75 Duffel Bag Sit-Ups
50 Duffel Bag Overhead Squats
With a running clock, as fast as possible perform the prescribed work in the order written. Fill your bag with your dirty laundry or use whatever equipment you’ve got.

Score is the time on the clock when the last repetition of Overhead Squats is completed.

WORKOUT 4

For Time
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Chair Dips
30-27-24-21-18-15-12-9-6-3 Sit-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 10 Burpees, 20 Chair Dips, and 30 Sit-Ups before moving to 9 Burpees, 18 Chair Dips, 27 Sit-Ups, etc.

Score is the time on the clock when the last round of sit-ups is completed.

WORKOUT 5

5 Rounds in 24 minutes
1 minute Mountain Climbers
1 minute Push-Ups
1 minute Flutter Kicks
1 minute Air Squats
1 minute Rest
On a 24-minute clock, perform as many repetitions for 1 minute of each movement for 5 rounds.

Score is the total number of repetitions completed before the 24-minute clock stops.

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