30 Day At-Home Crossfit Challenge

    I decided I would share my 30 Day At-Home Crossfit Challenge with you in case anyone wants to join me..and this way I don't have to bore you with posting my WODS everyday with you! I wanted to share my at-home workouts with you because I know I'm not the only one who can't afford to go to a box (not to mention the closest one is an hour away)! I am a beginner so I don't have much equipment...I have a 15 lb kettlebell and one 8 lb dumbbell. That's it! Even if you don't have that, just find something heavy to use until you get one. As for box jumps, I don't have a box either, so I jump up 2 steps on a set of staircases.

No excuses.

Before you begin, know that you WILL be sore. You will hurt. You will want to quit. And if you are like me, you will HATE it...at the beginning that is. But the more you do it, the more you will love it. You just wait and see!

On the schedule, you will notice on REST days I still have down to run or walk one mile. It's still good to stay active even on a rest day. It doesn't even have to be a walk or a run. You can go swimming, go for a bike ride, or play JustDance on the wii!

I believe one of the most important things to remember is...Never compromise your form! These workouts are tough! You will get tired and will want to rush to be done. This is when injuries normally happen. If you have 20 pushups left to do and your back is arching and your body is not align..stop. Take 1 minute to catch your breath. And then try again focusing on your form and keeping your body tight/align. If you still cannot complete your pushups, finish them by doing "girl pushups". There is nothing wrong with having to do girl pushups. Don't over do it to the point you hurt yourself. Listen to your body! (But don't listen to your mind. Your mind will always give up before body.)

Also, before and after pictures are always fun! Take a picture of yourself before the challenge as well as after! If you do, be sure to share! I will be posting some photos and sharing my progress next week!! Eek!

Now go get your sweat on!

30 Day At-Home Crossfit Challenge

“Be stronger than your strongest excuse.”

Day #1 Run 400m 15 squats 10 pushups 20 kb swings *4 rounds	Day #2 7 burpees 14 kb swings 21 situps 10 squats 7 lunges *5 rounds for time	Day #3 10 burpees 15 pushups 20 bike crunches 25 scissor abs 30 squats *5 rounds	Day #4 15 burpees 25 situps 25 pushups 20 tricep dips *4 rounds	Day #5 5 burpees 10 pushups 15 situps 20 squats *8 rounds
Day #6 Rest Run/Walk 1 mile	Day #7 20 goblet squats 20 splitlunges (each leg) 10 box jumps 20 kb slashers 20 swings *3 rounds (5 for advanced)	Day #8 AMRAP 20 min. 20 db thrusters 10 pullups 10 bicep curls 20 overhead squats	Day #9 Run 800m 6 pushups 6 boxjumps 9 squats *4 rounds	Day #10 AMRAP 20 min 15 kb swings 10 burpees 15 squats 10 pshups
Day #11 10 pullups 100 jumpropes 10 boxjumps 10 pushups *5 rounds	Day #12 AMRAP 15 min 10 hand-release pushups 12 air squats 100 m sprint 10 inch worms 7 burpees 12 alternating lunges 100 m sprint	Day #13 REST Run/walk 1 mile	Day #14 AMRAP 20 min Run 200m 9 burpees 30 crunches 5 pushups 10 squat jumps	Day #15 Run ½ mile 10 pushups 20 squats 30 situps *6 rounds!
Day #16 Invisible Fran (for time) 21-15-9 air squats & pushups	Day #17 Run 400m 15 squats 10 pushups 20 kb swings *4 rounds	Day #18 15 burpees 25 situps 15 pushups 20 tricep dips *4 rounds	Day #19 REST Run or walk 1 mile	Day #20 5 burpees 10 pushups 15 situps 20 squats *10 rounds
Day #21 Run 1 mile 33 pushups Run 1 mile 33 air squats Run 1 mile 33 burpees (Don’t give up!)	Day #22 10 burpees 15 pushups 20 bike crunches 25 scissor abs 15 squats *5 rounds	Day #23 20 goblet squats 20 split lunges (each leg) 10 box jumps 20 kb slashers 20 kb swings *5 rounds	Day #24 REST Walk or Run 1 mile	Day #25 Run ½ mile 6 pushups 20 jumpn-jacks 10 squats *4 rounds
Day #26 10 pullups 100 jumpropes 10 boxjumps 15 pushups *5 rounds	Day #27 AMRAP 20 min. 15 kb swings 10 burpees 15 squats (air) 10 pushups	Day #28 Invisible Fran for time (*see day #16) Jog 1 mile	Day #29 Run 1 mile 33 pushups Run 1 mile 33 air squats Run 1 mile 33 burpees	Day #30 5 burpees 10 pushups 15 situps 20 squats *12 rounds

KB=Kettlebell
AMRAP=As Many Rounds As Possible (in the set time)
Air Squats=Squats without weight
400M= m means meters (400m is 1/4 mile)

Good Luck!!!!

If you are NEW to working out or haven't done exercise in a LONG time, you may find you need more rest days. Feel free to take a rest day every 3-4 days if need be. Rest days are actually good for you, just don't get in the habit of taking too many days off. Don't let yourself go more than 2 days without working out. Because if you do, it will be THAT much harder to get back into it! Trust me.

 One more thing, feel free to mix this schedule around to better fit your work/home schedules. For example, I know some people don't like to workout on Sundays so you can kind of play around with this schedule and change it so Sundays are always your REST days. Just know that I put them is certain orders for a reason. After a HARD day, I try to make the next day not quite as hard. (But face it, everyday is a hard day in crossfit!) Or if I ran/squat a lot one day, I try to focus more on situps or pullups the next day so you don't have too much wear and tear on your legs.