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30 Effective Home Workouts for Everyone that Can’t Get to the Box or Gym

Workouts you can do at home, designed for anyone regardless of ability level.

WORKOUT 6

For Time

  • 10 minute Plank Hold

Every time you rest, perform:

  • 4 Burpees
  • 6 Hand Release Push-Ups
  • 8 Alternating Pistols

With a running clock, perform a Plank Hold for an accumulated time of 10 minutes. Every time you rest from the Plank Hold, perform 4 Burpees, 6 Hand Release Push-Ups, and 8 Alternating Pistols.

Score is the time on the clock when the 10-minute Plank Hold is completed.

plank core abs exercises

WORKOUT 7

For Time

  • 500 Box Step-Ups (24/20 in)

Every 50 reps, perform:

  • 10 Push-Ups
  • 10 Sit-Ups
  • 10 Arch Ups

With a running clock, as fast as possible perform 500 Step-Ups. Every 50 reps completed, athlete must complete 10 Push-Ups, 10 Sit-Ups, and 10 Arch Ups before resuming the Step-Ups.

Score is the time on the clock when the 500th Step Up is completed.

WORKOUT 8

For Time

  • 10 Wall Walks

Then, 100-80-60-40-20 reps of:

  • Air Squats
  • Sit-Ups

Finally, perform:

  • 10 Handstand Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 10 Wall Walks before moving to 100 Air Squats and 100 Sit-Ups, then 80 Air Squats and 80 Sit-Ups, etc. To complete this effective home workout you must accomplish 10 Handstand Push-Ups.

Score is the time on the clock when the last repetition of Handstand Push-Ups is completed.

WORKOUT 9

Four Tabatas in 19 minutes

  • Tabata Russian Twists

Rest 1 minute

  • Tabata Reverse Lunges

Rest 1 minute

  • Tabata V-Ups

Rest 1 minute

  • Tabata Overhead Squats

On a 19-minute clock, perform the prescribed work in the order written.

Tabata is 20 seconds of work followed by 10 seconds of rest, for 8 intervals. You can add extra weight for the Russian Twists and Overhead Squats, e.g. water bottle, dumbbell, kettlebell, etc. Rest 1 minute after each Tabata.

Score is the total number of repetitions completed for each movement.

WORKOUT 10

For Time

  • 66-54-42-30-18 Sit-Ups
  • 33-27-21-15-9 Burpees Over Object
  • 66-54-42-30-18 Jumping Squats

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 66 Sit-Ups, 33 Burpees, and 66 Jumping Squats before moving to 54 Sit-Ups, 27 Burpees, and 54 Jumping Squats, etc. You can pick any random object for the Burpees, e.g. bench, couch, or table.

Score is the time on the clock when the last round of Jumping Squats is completed.

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