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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 11

30 Rounds for Time

  • 5 Hand Release Push-Ups
  • 10 Goblet Squats (pick load)
  • 15 Double-Unders

With a running clock, as fast as possible perform the prescribed work in the order written for 30 rounds. You can choose any load for the Goblet Squats.

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

effective home workouts might include double undersSource: WODSHOTS

WORKOUT 12

AMRAP in 20 minutes

  • 20 Push-Ups
  • 20 Walking Lunges
  • 20 Chair Dips
  • 20 V-Ups

On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

WORKOUT 13

AMRAP in 20 minutes

  • 2 Overhead Squats (any load)
  • 2 Jumping Lunges
  • 2 Arch Ups
  • 2 Sit-Ups
  • 4 Overhead Squats (any load)
  • 4 Jumping Lunges
  • 4 Arch Ups
  • 4 Sit-Ups

Continue with this pattern, adding 2 repetitions on each movement each round.

On a 20-minute clock, as many rounds and repetitions as possible (AMRAP), perform the prescribed work in the order written. Athlete must accomplish 2 Overhead Squats, 2 Jumping Lunges, 2 Arch Ups, and 2 Sit-Ups. Continue with this pattern, adding 2 repetitions on each movement each round.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

WORKOUT 14

10 Rounds for Time

  • 5 Tuck Jumps
  • 10 Burpees
  • 15 Hollow Rocks
  • 20 Box Step-Ups

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

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

HOME WORKOUTS – WOD 15

For Time

  • 1,000 Sit-Ups

Every 50 repetitions completed, perform:

  • 5 Burpees
  • 10 Push-Ups
  • 15 Air Squats

With a running clock, as fast as possible complete the 1,000 Sit-Ups. Every 50 Sit-Ups completed, athlete must perform 5 Burpees, 10 Push-Ups, and 15 Air Squats.

Score is the time on the clock when the 1000th Sit-Up is completed.

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