Sunday, February 16, 2014

No Equipment - CrossFit Work Out - 1 Week

Happy Sunday! =] I hope you all are having a great weekend. It's been a little over 5 months since Baby Lo was born and I've been somewhat bored with my routine lately. Logan has gotten a ton of strength in the last 2 months and I love incorporating her into my workout. This is a great workout for all mommies out there who either can't get to the gym, travel frequently or just don't have a lot of time to workout. I hope you enjoy these No Equipment CrossFit Work Outs.

Day1 
Warmup
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg
 
Then:
10 Squats
10 Sit-ups
10 Pushups
3 Rounds

Day2
Warmup
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

Then: 
10 rounds of
-10 burpees
-10 situps

Day 3
Warmup
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

Then:
Sprint 100 meters
Rest 1 minute
Repeat 10 times

Day 4: 
Warmup
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

Then
100 Single Unders (Jump Rope)
50 Squats
5 rounds for time

Day 5
Warmup
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

Then
5 Rounds
15m Bear Crawl
20 Push-ups
15m Crab Walk
20 Jump Squats
15m Broad Jump Burpees
20 Mountain Climbers

Day 6
Warmup
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

Then:
Tabata Squats and Push-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score.

Day 7
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

Then:
5 Rounds for Time
- 3 vertical jumps
- 3 squats
- 3 long jumps




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