Who doesn't love a good at-home CrossFit workout!? I do! This one will kick your butt for sure, but stick with it and you're hard work will pay off! Have a great day!
Week 1
Day 1: 12 push-ups + 12 sit-ups + 12 air squats (3 rounds)
Day 2: Jog 1/2 mile + 30 air squats (3 rounds)
Day 3: 15 lunges + 12 push-ups (5 rounds)
Day 4: Cardio - 20 minute jog, stair stepper or stationary bike at moderate pace + 1 minute front plank + 1 minute plank on each side
Day 5: REST
Day 6: 75 jumping jacks, 25 air squats, 15 push-ups, keep record of your time.
Day 7: Run 1/2 mile for time
Week 2
Day 8: 15 squats
Day 9: Jog 1/2 mile + 10 push-ups in 1 minute intervals
Day 10: 25 jumping jacks, 12 sit-ups (5 rounds)
Day 11: Cardio - 20 minute jog, stair stepper or stationary bike at moderate pace + 1 minute front plank + 1 minute plank on each side
Day 12: REST
Day 13: 15 push-ups, 15 sit-ups, 15 air squats (5 rounds)
Day 14: 75 jumping jacks + 20 air squats + 5 push-ups (2 rounds) for time
Week 3
Day 15: 24 lunges, 12 push-ups (5 rounds)
Day 16: Jog 1/2 mile (for time) + 50 jumping jacks
Day 17: 12 push-ups + 12 sit-ups + 12 air squats (5 rounds)
Day 18: Cardio - 20 minute jog, stair stepper or stationary bike at moderate pace + 1 minute front plank + 1 minute plank on each side
Day 19: REST
Day 20: 100 jumping jacks + 25 squats, 15 push-ups (for time) + 10 burpees
Day 21: 20 burpees + 20 push-ups (3 rounds)
Week 4
Day 22: 25 jumping jacks + 15 sit-ups (5 rounds)
Day 23: 50 squats, for time
Day 24: 24 lunges, 12 push-ups (5 rounds)
Day 25: Cardio - 20 minute jog, stair stepper or stationary bike at moderate pace + 1 minute front plank + 1 minute plank on each side
Day 26: REST
Day 27: 15 push-ups + 15 sit-ups + 15 squats (5 rounds)
Day 28: Jog 1 /2 mile (for time) + 100 jumping jacks
Day 29: 20 jump squats + 50 jumping jacks (3 rounds)
Day 30:
24 lunges, 12 push-ups (5 rounds)
12 sit-ups, 15 squats (5 rounds
75 jumping jacks
15 burpees
30 sit-ups
Note: As always check with your medical professional before doing any exercise.