1. 10 Minutes of Burpees. Complete 8 Air Squats at the beginning of each minute
Workout Brief: Try to complete this workout at a sustained pace, i.e. go at a pace you know you can maintain for 10 minutes. A good way to do this is complete the first set of burpees at a comfortable pace, stopping short of failure, then repeating that same number each minute.
Scaling Options: If you struggle with the Air Squats, you can make them less challenging by squatting to a target like a chair or box. For burpees, choose a variation which is achievable for you - either by removing the chest to floor component (just jump your feet out and in without bringing your chest down to floor) or alternatively stepping out and in will also make it less challenging.
Level Up: Grab a weight - kettlebell or heavy household object and complete the squats with the weight in front of your chest (Goblet Squat).
2. 8 Push Ups, 8 Lunges (each leg), 8 Ring Rows. Rest 1:00. 5 Rounds
Workout Brief: This is a strength workout, using different muscle groups, so you’ll get a chance to recover between sets. This one is not ‘For Time’ so no need to rush it but choose a variation you can complete unbroken sets of, if possible.
Scaling Options: Push-ups can be completed on your knees to make them easier. Struggling with lunges? Try subbing them out for box step ups. And if you don’t happen to have a set of rings, swap out those ring rows for a reverse plank hold of 30s.
Level Up: Add weight to the lunges and perform pull-ups instead of ring rows!
3. 3 Rounds for Total Reps:
1 minute of Wall Ball Shots
1 minute of Sumo Deadlift High Pulls
1 minute of Box Jumps
1 minute of Push Press
1 minute of Row (calories)
1 minute Rest
Workout Brief: This is a classic CrossFit Benchmark workout, but I’m going to give you some options for completing it at home, with little equipment. So if you have a barbell, a wall ball, a box and a rower, crack on. If not, here are some substitutions you can make;
Ball Shots - Thrusters (KB) or Air Squats
Sumo Deadlift High Pulls - Same movement but with kettlebell or weighted backpack
Box Jumps - Jump Overs (something around mid-shin to knee height is perfect)
Push Press - Use a kettlebell and switch sides half way through or complete Push-ups instead
Row - Shuttle runs! (sorry)
4. Death by… Burpees
This one is simple (but not easy!). Minute 1, complete 1 Burpee and rest for the remainder of that minute. Minute 2, 2 Burpees. And so on, until you can’t complete the required number of Burpees in a given minute. This is a great workout to repeat in several months time to gauge improvement in fitness - so keep a note of your score!
Scaling Options: Use any variation of Burpee you want (step out/in, no push up etc)
Level Up: Trust me, you won’t need to!
5. 30 Minutes at a Sustained Pace:
5 Push Ups
10 Sit Ups
15 Alt. Lunges
30s Side Plank (each side)
400m Run (or around 2:00 of running)
Workout Brief: This is a longer workout and so we’re looking for a more sustained pace; aim to finish each round in roughly the same amount of time so no going out too hot!
Scaling Options: Push Ups can be completed from your knees or elevating your hands. If Sit Ups are problematic you can reduce the range of motion to complete a crunch. Lunges can be swapped out for step ups and drop to your knees for the side plank if it’s too challenging. Take the run as easy as you need to; for some a brisk walk will be enough.
For more ideas, pictures and the full article, click the link below.