30 Day 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 2-3 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.


****You can check out some of my Before & After pics HERE!

1 comment:

  1. On the days you say "squats" are those done with weight? "sit-ups" mean full sit-ups? if I can do full, will crunches suffice? When you say for example, "7 lunges" that means for each side per set, correct? And lastly, sorry for all the questions, but I log to get the most effective workout and don't want to be doing things wrong... when doing Kettlebell swings, can I use a dumbell weight? what weight would you suggest? Thanks so much, in advance, for answering questions and for posting such a helpful workout for us moms and home with littles!!!

    ReplyDelete