These effective 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 maintaining motivation when you’re training at home. These tips will help you succeed both physically and psychologically.
- Set up a calendar/schedule with workouts for each day that you want to do.
- Make yourself adhere to that schedule.
- Block off time in your real life/work calendar.
- Make time.
- Create a dedicated space to work out.
- Stop with your excuses.
- Work out it with a group friends.
- Push yourself.
Browse through the following effective home workouts for CrossFit athletes and choose a selection to add into your training.
50-40-30-20-10 Reps for Time
- Air Squats
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.
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.
Read more: 5 Training Tips to Help you Perfect your Double Under Technique
- 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.
- 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.
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.